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Squat Clean

Metcon

Metcon

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Workout

MONDAY 10.24.16

Warm-up

Run/Row 400m
1:00 Hip Distraction (R/L)
1:00 banded shoulder mobility (R/L)
10 Banded Squat Abductions
:30 HS Hold

1: Squat Clean (10X1)

Squat Clean

*80-97.5% of your 1RM Clean

MC: Metcon (Time)

For Time:
27-21-15-9
Overhead Squat
Bar Facing Burpees

OHS
RX+ 115/85
RX 95/65
SC1 75/55

EC1: Metcon (No Measure)

EXTRA CREDIT #1
Every 3 Minutes for 15 Minutes:
Sprint 300m
15 Chest to Bar Pull Ups
(Should have at least :45 rest each round)

EC2: Metcon (AMRAP - Rounds)

EXTRA CREDIT #2
EMOM for 16 Minutes:
5 Bench Press
12 Toes to Bar
Alternate Movements
Bench weight can go up or down

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

Whiteboard:

Monday, October 24, 2016

Male Clients

1

Ryan
Vanvoorhis

12:00 PM CrossFit

10 x 1 @ 320 lbs

2

Sho
Nuff

9:30 AM CrossFit

10 x 1 @ 315 lbs

3

Ben
Sauer

5:30 PM CrossFit

10 x 1 @ 285 lbs

4

Brendon
Marek

6:30 PM CrossFit

10 x 1 @ 275 lbs

5

Dallas
Gotschall

4:30 PM CrossFit

10 x 1 @ 265 lbs

5

Juan
Baltierra

6:30 PM CrossFit

10 x 1 @ 265 lbs

f yes

6

Ryan
McNamara

12:00 PM CrossFit

10 x 1 @ 245 lbs

15lb PR!

7

A
V

6:30 PM CrossFit

10 x 1 @ 225 lbs

7

Bob
Roehrenbach

6:30 PM CrossFit

10 x 1 @ 225 lbs

8

A
G

12:00 PM CrossFit

10 x 1 @ 200 lbs

9

chris
pinnick

4:30 PM CrossFit

10 x 1 @ 195 lbs

10

Walter
Daumler

6:00 AM CrossFit

10 x 1 @ 175 lbs

11

Fred
McNab

12:00 PM CrossFit

10 x 1 @ 155 lbs

x2

12

Jeff
Bates

9:30 AM CrossFit

10 x 1 @ 130 lbs

13

Ryan
McKeel

12:00 PM CrossFit

10 x 1 @ 125 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

10 x 1 @ 170 lbs

2

Natasha
Brown

4:30 PM CrossFit

10 x 1 @ 135 lbs

3

Cassandra
Nowaczyk

5:30 PM CrossFit

10 x 1 @ 105 lbs

4

Melissa
Wood

4:30 PM CrossFit

10 x 1 @ 100 lbs

Built over sets - 1 @ 75#, 5 @ 85#, 2 @ 90#, 1 @ 95#, 1 @ 100#

5

Christine
Hayes

6:00 AM CrossFit

10 x 1 @ 90 lbs

6

Pilar
Perez

9:30 AM CrossFit

10 x 1 @ 85 lbs

7

Erica
Rew

9:30 AM CrossFit

1 x 1 @ 160 lbs

7

Jenna
Daley

12:00 PM CrossFit

1 x 1 @ 150 lbs

built over sets