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Negative Pull-Ups

Metcon

Settings

Workout

01/14/2020

Strength Work

EMOM for 12 Minutes
Odd: :45 of Negative Pull-ups
Even: :45 of Squat Therapy using boxes
Squat Therapy w/ boxes: https://www.youtube.com/watch?v=SfgkdkB3xKw

Negative Pull-Ups (:45 of work EOMOM for 12 Minutes )

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (Time)

3 Rounds for Time
400m Run or 500m Row
15 Kettlebell Swings (53/35, Rx+=Heavier)
15 Double Dumbbell Front Squats (35s/20s, Rx+=Heavier)

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

Whiteboard:

Tuesday, January 14, 2020

Male Clients

1

Nick
Davidson

5:30AM CrossFit

1 x 4

2

Guadalupe
Avalos

5:45PM CrossFit

6 x 3

in 45sec

2

Jeremy
Nix

6:45 PM CrossFit

5 x 3

2

Riley
Alford

6:45 PM CrossFit

3 x 3

2

Trevor
Fleeman

6:45 PM CrossFit

4 x 3

3

Cameron
Reeves

5:45PM CrossFit

6 x 2

in 45sec

3

Chase
Young

5:45PM CrossFit

6 x 2

in 45sec

3

Kevin
Korinek

5:30AM CrossFit

6 x 2

3

Raine Corado
l

5:45PM CrossFit

4 x 2

in 45sec

3

Seth
McClellan

5:30AM CrossFit

4 x 2

3

Zach
Reeves

5:45PM CrossFit

3 x 2

in 45sec

4

Shawn
Rice

5:45PM CrossFit

1 x 1

30sec down

5

Billy
Reasner

5:30AM CrossFit

3 x 5

green band

6

Bill
Johnson

5:45PM CrossFit

1 x 3

purple band

6

Jacob
Young

4:30PM CrossFit

6 x 3

6

Joel
DeLaO

4:30PM CrossFit

1 x 3

6

Kyle
McGavock

4:30PM CrossFit

6 x 3

6

Landry
Kieth

4:30PM CrossFit

6 x 3

6

Sean
Smith

4:30PM CrossFit

6 x 3

Female Clients

1

Christi
Reasner

5:30AM CrossFit

3 x 3

1

McKinley
Herzberger

6:45 PM CrossFit

5 x 3

2

Ashley
Reeves

6:45 PM CrossFit

5 x 2

2

Brenna
Braddock

8:30AM CrossFit

6 x 2

2

Emily
Nix

6:45 PM CrossFit

5 x 2

2

Tracy
May

8:30AM CrossFit

6 x 2

3

Jeannie
Bennett

8:30AM CrossFit

2 x 4

2 grn bands

3

Paige
Holmes

5:45PM CrossFit

1 x 4

purple band

4

Emily
Kieth

4:30PM CrossFit

1 x 2

4

Linda
Ramirez

4:30PM CrossFit

1 x 2