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Metcon

Seated banded lat pul ...

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Workout

Maintain 2 Gain

– Metcon: Today’s workout is about maintaining a consistent pace for all rounds. All carries should be light and able to be done UB. Find a pace on your run/row that you can sustain for the entire 30 minutes.

Warm-up

A:

Run 400m
Row 300m
Then x 15 Minutes review:
– Rowing Technique
&
– Pose Running Drills
*This should build on what we worked on last Saturday.

Metcon

B: Metcon (Distance)

30 Minutes on the clock:
400m Run
400m Row
60s Light Front Rack Carry (35, 25)
60s Light Farmer Carry (75, 55)
*Score total run and row distance
*Alternate Option FOR Run/Row
2:00 of Bike or Ski Erg

Extra Credit

C: Seated banded lat pull downs (75 reps)

https://www.youtube.com/watch?v=KW75aY5V7bs

Then
5 Minutes of Parasympathetic Breathing

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

Whiteboard:

Wednesday, January 16, 2019

Male Clients

1

Brett
Smith

5:00PM CrossFit Group Cla...

4000 meters

1

Kevin
English

5:00PM CrossFit Group Cla...

4000 meters

1

Ryan
Fox

5:00PM CrossFit Group Cla...

4000 meters

2

Joel
Brown

6:00 CrossFit Group Clase...

3481 meters

3

Adam
Zazzali

6:00 CrossFit Group Clase...

1 meters

3

Daniel
Scullion

6:00 CrossFit Group Clase...

1 meters

3

Greg
Barber

6:00 CrossFit Group Clase...

1 meters

3

Jason
McLeod

6:00 CrossFit Group Clase...

1 meters

4

Christian
Bolz

1:00PM CrossFit Group Cla...

1000000 meters

5

Sammy
Norman

5:00PM CrossFit Group Cla...

4000 meters

6

Justin
Van Zyl

CrossFit: 7:00 AM

3200 meters

Bike and Row

6

Shane
Higgins

5:00PM CrossFit Group Cla...

3200 meters

6

Tevis
Blom

CrossFit: 7:00 AM

3200 meters

4 sets each

Female Clients

1

Heather
Metzler

8:45 CrossFit Group Class...

4000 meters

5 full rounds

2

Christine
Abbata

5:00PM CrossFit Group Cla...

3750 meters

3

Stacy
Kapello-Fox

6:00PM CrossFit Group Cla...

3711 meters

4

Amanda
Wickman

6:00PM CrossFit Group Cla...

3600 meters

4 full rounds + 1 run

4

Rebecca
McHenry

5:00PM CrossFit Group Cla...

3600 meters

4 rounds plus run

5

Cherie
Borders

8:45 CrossFit Group Class...

3300 meters

5

Debbie
Bolz

8:45 CrossFit Group Class...

3300 meters

6

Christine
Cadwallader

8:45 CrossFit Group Class...

3200 meters

6

Shelby
Morge

6:00PM CrossFit Group Cla...

3200 meters

7

Kimberly
Grenier

6:00PM CrossFit Group Cla...

3000 meters

8

Jamie
Troche

6:00 CrossFit Group Clase...

2850 meters

9

Amber
Barber

CrossFit: 7:00 AM

2800 meters

10

Anna
Zarn

5:00PM CrossFit Group Cla...

4000 meters

4 rounds plus run and row

11

Katie
Ragan

5:00PM CrossFit Group Cla...

3950 meters

(25,40)

12

Fraleane
Holt

6:00 CrossFit Group Clase...

3600 meters

13

Abbey
McClanahan

5:00PM CrossFit Group Cla...

3200 meters

13

Brooke
Scacheri

8:45 CrossFit Group Class...

3200 meters

13

Private

6:00 CrossFit Group Clase...

3200 meters

13

Jessica
Weinkle

1:00PM CrossFit Group Cla...

3200 meters

14

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

2800 meters

Ran 400, rowed 400, 20 lb dB carry, farmers carry with10s 3 round...

15

Jennifer
Sullivan

8:45 CrossFit Group Class...

1600 meters

2min ski erg completed 4 rounds

16

Beth
Grace

CrossFit: 7:00 AM

0 meters

4 rounds plus all but the row on 5th round

16

Blair
Williams

6:00 CrossFit Group Clase...

0 meters

400 x 4 rounds Front Carry - 40 Farmer - ?

16

Karla
Fierimonte

8:45 CrossFit Group Class...

0 meters

Didn’t keep track - oops