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Sled Push

Metcon

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Workout

28Jul72017

Scott Dougherty

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Almost 2 months since the last Sled Pushes.....I'm getting soft in my programming. Back by popular demand...

Sled Push (6 sets of 1 rep (this includes warm up set))

Metcon

Metcon (AMRAP - Rounds and Reps)

Buy-In : 800m Run

AMRAP 9:
21 Double Unders
15 OHKBS
9 Toe to Bar

*AMRAP time starts when athlete returns from Buy-In.

KB Weights:
Rx+ 70/53
Rx 53/35
Sc 44/26 (Russian swing)

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, July 28, 2017

Clients:

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

6 x 1 @ 180 lbs

1

Michael
Beitenman

5:00 PM CrossFit

6 x 1 @ 180 lbs

2

Bret
Wang

4:00 PM CrossFit

6 x 1 @ 174 lbs

3

Derrick
Lehman

9:30 AM CrossFit

6 x 1 @ 120 lbs

4

Bob
Naes

4:00 PM CrossFit

6 x 1 @ 70 lbs

5

Bryan
Bird

4:00 PM CrossFit

5 x 1 @ 40 lbs

5

Justin
Fadler

6:00 AM CrossFit

2 x 1 @ 174 lbs

5

Colin
Wright

6:00 PM CrossFit

1 x 1 @ 160 lbs

5

Dustin
Allison

9:30 AM CrossFit

1 x 1 @ 130 lbs

last one 130 + sled

5

Jim
Welch

5:00 PM CrossFit

1 x 1 @ 100 lbs

5

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 172 lbs

5

Scott
Dougherty

5:00 PM CrossFit

1 x 1 @ 90 lbs

Female Clients

1

Shannon
Thomas

6:00 PM CrossFit

6 x 1 @ 600 lbs

Idk. Just felt real heavy

2

Karen
Shebik

5:00 PM CrossFit

2 x 1 @ 115 lbs

1 75 2 @105 1 @95

2

Alexa
Joly

6:00 AM CrossFit

1 x 1 @ 95 lbs

2@75 3@85

2

Ninette
Campbell

4:00 PM CrossFit

1 x 1 @ 154 lbs

2x1@144, 1x1@124,1x1@104

2

Teresa
Koebbe

6:00 AM CrossFit

1 x 1 @ 95 lbs

2@75, 3@85