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Metcon

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Workout

200113

Skill

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Metcon

Metcon (4 Rounds for reps)

"TABATA"

8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing
TABATA 2 - Air Squat
TABATA 3 - T2B
TABATA 4 - Slam Ball
-1:00 Rest b/t Tabatas-

RX: 35/26 - 40/20
RX+: 53/35 - 40/20

(Score is Each Round for Reps)

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

Whiteboard:

Monday, January 13, 2020

Male Clients

1

Richard
Andrews

12:00 PM Noon CrossFit

46 Total Reps

2

Matt
Neid

4:00 PM CrossFit

44 Total Reps

3

Matthew
Poland

5:00 PM CrossFit

42 Total Reps

4

Gabriel
Ramos

6:00 PM CrossFit

40 Total Reps

5

Matthew
Daniels

5:00 AM CrossFit

39 Total Reps

6

Aaron
Conger

5:00 AM CrossFit

38 Total Reps

7

Justin
Rodriguez

6:00 PM CrossFit

37 Total Reps

7

Willie
Vera

6:00 PM CrossFit

37 Total Reps

8

bobby
lane

7:00 PM CrossFit

36 Total Reps

9

Arshdeep
Singh

12:00 PM Noon CrossFit

34 Total Reps

9

bryan
teel

12:00 PM Noon CrossFit

34 Total Reps

10

Bryan
Tolleson

4:00 PM CrossFit

33 Total Reps

10

Private

4:00 PM CrossFit

33 Total Reps

10

Kenny
Stanley

5:00 AM CrossFit

33 Total Reps

11

Robert
Wells

5:00 AM CrossFit

28 Total Reps

12

Fermin
Rivas

4:00 PM CrossFit

33 Total Reps

13

Cody
Preece

6:00 PM CrossFit

37 Total Reps

35lb KB, 40lb SB, KR

13

Robert
Nava

12:00 PM Noon CrossFit

37 Total Reps

14

John
Savage

12:00 PM Noon CrossFit

34 Total Reps

15

Chris
Horton

5:00 AM CrossFit

33 Total Reps

16

Private

5:00 AM CrossFit

32 Total Reps

17

Private

7:00 PM CrossFit

31 Total Reps

18

Clay
Aaron Allphin

5:00 AM CrossFit

28 Total Reps

19

DAVID
TURNER

4:00 PM CrossFit

27 Total Reps

20

TREVOR
KUBERA

7:00 PM CrossFit

24 Total Reps

k2c, 35#, 40#

21

Kasey
Kunefke

5:00 AM CrossFit

22 Total Reps

22

JohnE
Herbison

12:00 PM Noon CrossFit

21 Total Reps

Knee raises

Female Clients

1

Brittany
Poland

4:00 PM CrossFit

45 Total Reps

2

Crissy
Autry

5:00 AM CrossFit

41 Total Reps

3

Cloud
☁️ ramos

5:00 AM CrossFit

39 Total Reps

3

JuJu
Ardoin

5:00 PM CrossFit

39 Total Reps

4

Brandy
Le

9:00 AM CrossFit

34 Total Reps

🙌🏼🙌🏼🙌🏼Finally!!!

5

Krystall
Wallace

12:00 PM Noon CrossFit

39 Total Reps

6

Anna
Akker

5:00 PM CrossFit

38 Total Reps

6

Jen
Rapp

5:00 PM CrossFit

38 Total Reps

Last 2 sets of t2b were singles

7

Ale
Sandoval

6:00 PM CrossFit

44 Total Reps

K2c

8

ANGELICA
DELGADO

5:00 AM CrossFit

43 Total Reps

8

Gaby
Llamas

5:00 PM CrossFit

43 Total Reps

8

Jamie
Bivens

12:00 PM Noon CrossFit

43 Total Reps

35kb, 20sb, knee raises

9

Geri
Niess

12:00 PM Noon CrossFit

42 Total Reps

9

Samantha
Weber

6:00 PM CrossFit

42 Total Reps

10

Brittny
Berges

4:00 PM CrossFit

40 Total Reps

26 lb KB, 20 lb SB

10

Jamie
Sutton

6:00 PM CrossFit

40 Total Reps

26# / knee raises/ 20#

10

Jennifer
Vera

6:00 PM CrossFit

40 Total Reps

11

Elisa
Ramos

9:00 AM CrossFit

39 Total Reps

26 lbs

11

Karen
Tallant

12:00 PM Noon CrossFit

39 Total Reps

35# 20# k2c

12

Allison
Saylor

6:00 PM CrossFit

37 Total Reps

Left knee hurt Squats to chair Knees to chest kB deadlifts

12

Chrissa
teel

12:00 PM Noon CrossFit

37 Total Reps

13

Kasi
Bevel

5:00 PM CrossFit

35 Total Reps

14

Cynthia
Castillo

5:00 PM CrossFit

32 Total Reps

15

Gabriela
Gallaga

12:00 PM Noon CrossFit

30 Total Reps

16

Danielle
Kellermann

5:00 PM CrossFit

24 Total Reps