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"Delight"

"Upper Body Strong"

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Workout

01/12/2021

"If you can't fly, then run. If you can't run, then walk. If you can't walk, then crawl. But whatever you do, you have to keep moving forward." - Martin Luther King.

Warm-up

See Coaches Board

Metcon

"Delight" (Time)

3 Rounds for time

21 Box Jump Overs
21 Deadlifts
15 Bar-Facing Burpees
15 Hang Power Cleans
9 Bar Muscle Ups
9 Push Jerks

Box - 24/20
Barbell - MRx 95/65, Rx 115/85, Rx+ 135/105
This is a grind. choose weight you can do 15-20 reps unbroken. Pace box jump overs and burpees, aggressive transitions from the bb to gymnastics movements.

"Upper Body Strong" (AMRAP - Reps)

4 Super Sets

10 DB Bent Over Row - 55/35
Max Reps Bench Press - 195/115

Rest 2:00 between sets

Brace on the bench for bent over row. Can build in weight each round.
Bench Press, seek moderate to heavy load, 9 unbroken reps.
Score is total reps of bench press for all 4 rounds.

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

Whiteboard:

Tuesday, January 12, 2021

Male Clients

1

3
Pete

4:30 PM CrossFit

30:30

2

Cameron
Shepherd

8:15 AM CrossFit

34:50

3

Bryan
Dunbar

9:30 AM CrossFit

26:22

4

Private

6:00 AM CrossFit

28:47

5

Brian
Roberts

9:30 AM CrossFit

21:09

MRx

6

Darren
Reed

4:30 PM CrossFit

21:23

MRx

7

Duncan
Emmons

4:30 PM CrossFit

22:04

75#

8

Sylvain
Thibault

5:30 PM CrossFit

23:21

MRx, kipping pull ups

9

Gil
Gomez

4:30 PM CrossFit

24:08

MRx

10

scott
sabina

8:15 AM CrossFit

25:21

135 deadlift, 65 push jerk/clean

11

Dan
Lincoln

6:00 AM CrossFit

26:30

55#

12

Christian
Solomine

3:30 PM CrossFit

27:30

MRx weight

13

John
O'Keefe

3:30 PM CrossFit

28:17

All RX except 3 muscle ups per round

14

Matthew
Emmons

8:15 AM CrossFit

29:43

Rx weight (115lbs), jumping muscle ups

15

Jeremy
Landrum

5:30 PM CrossFit

29:53

MRx, butterfly pull ups

16

Doug
Davis

12:15 PM CrossFit

30:14

MRx, kipping pull ups

17

David
Spungin

12:15 PM CrossFit

35:47

Rx weight, swinging muscle ups from bench

Female Clients

1

Kathy
Griffiths

8:15 AM CrossFit

17:56

105 deadlift, 35 push jerk/clean

2

Kerry
Riefenberg

3:30 PM CrossFit

21:00

MRx weight

3

Amanda
Spungin

9:30 AM CrossFit

21:13

MRx

4

Charise
Harrington

8:15 AM CrossFit

21:25

95 deadlift, 35 push jerk/clean

5

Erica
Thibault

5:30 PM CrossFit

21:50

35# and 15#

6

Carly
Pearlman

3:30 PM CrossFit

21:53

35#

7

Ruthann
Christensen

3:30 PM CrossFit

21:58

MRx weight

8

Sarah
Guillaudeu

6:00 AM CrossFit

22:13

55#

9

Jordan
Dunbar

9:30 AM CrossFit

22:32

MRx

10

Krystal
Pedersen

5:30 PM CrossFit

23:44

35#, jumping to bar from box muscle ups

11

Hayley
Murphy

12:15 PM CrossFit

24:05

35#, jumping muscle ups

12

Ann-Marie
whittington

3:30 PM CrossFit

25:40

35#, jumping muscle ups to lower bar

13

Tegan
Stanbach

6:00 AM CrossFit

26:03

35#

14

Susan
McDonald

5:30 PM CrossFit

26:06

MRx

15

Claudine
Phillips

6:00 AM CrossFit

27:21

55#

16

Beata
Wyatt

4:30 PM CrossFit

28:15

MRx

17

Anabelle
Wyatt

4:30 PM CrossFit

28:34

35#

18

Angie
O'Keefe

6:00 AM CrossFit

33:26

MRx, chest to bar