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Metcon

Metcon

Back Squat

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Workout

MONDAY 10.2.17

WU:

500M Row
Foam Roll
Group Stretch

1: Metcon (AMRAP - Rounds and Reps)

3 Rounds:
RX
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30 Calorie Row
RX+
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row

MC: Metcon (Weight)

Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

1: Back Squat (CUSTOM)

2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

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

Whiteboard:

Monday, October 02, 2017

Male Clients

1

James
Powlan

4:30 PM CrossFit

15 + 27

Ew 15:27

2

A
V

6:30 PM CrossFit

3 + 0

17:22

2

Ben
Sauer

5:30 PM CrossFit

3 + 0

17:21

2

Steven
Barnett

4:30 PM CrossFit

3 + 0

115 Bike Shoulders dead 20:29

3

Juan
Baltierra

6:30 PM CrossFit

0 + 0

15.26

4

Chris
Benedict

5:30 PM CrossFit

3 + 0

17:32

4

Kevin
Hardy

9:30 AM CrossFit

3 + 0

Completed all rounds

4

Kevin
Kraft

5:30 PM CrossFit

3 + 0

21:25

4

Walter
Daumler

5:30 PM CrossFit

3 + 0

20

5

David
Nelson

5:30 PM CrossFit

3 + 0

21.15 75lb PC

6

Jim
Brown

12:00 PM CrossFit

0 + 0

26:50

Female Clients

1

Erin
Bonthron

5:30 PM CrossFit

3 + 0

18:28

1

simone
kalhorn

6:00 AM CrossFit

3 + 0

15:38

2

Pilar
Perez

12:00 PM CrossFit

23 + 35

3

Private

9:30 AM CrossFit

3 + 0

3

Liz
Kwon

6:00 AM CrossFit

3 + 0

20:36

3

Sheri
Churchill

6:00 AM CrossFit

3 + 0

23:56

3

Stephanie
Marnocha

6:00 AM CrossFit

3 + 0

17:40

4

Julia
Senecal

6:00 AM CrossFit

3 + 30

65