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Metcon

Metcon

Settings

Workout

1.26.2022

Warm-up

1 set each
P1 – 1:00 cal. row (easy pace – 18-22 stroke rate)
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 1:00 cal. row (moderate pace – 20-24 stroke rate)
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 1:00 cal. row (workout pace – 24-30 stroke rate)
P2 – 10 push-ups + 10 kip swings

Warm-Up

10min Muscle-up Progressions
Then..
2 sets
:20 cal. row
– Rest :10
:20 muscle-ups or scaling option
– Rest :10

Metcon

Metcon (AMRAP - Reps)

4 rounds for reps:
3:00-cal. row
1:00 muscle-ups

Intermediate: Pullups
Beginner: Ring Rows

Warm-Up

Metcon (Weight)

5 sets for load:
5 strict weighted pull-ups

*Score total load*

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

Whiteboard:

Wednesday, January 26, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

262 Reps

237 row, 25 MU

2

Chris
Skelton

12:00 PM CrossFit

227 Reps

218 on rower 9 rmu

3

Tom
Powers

12:00 PM CrossFit

166 Reps

4

Rob
Helm

5:00 pm CrossFit

82 Reps

40,6,30,6-2rdsbike

5

Eric
Leininger

5:00 pm CrossFit

244 Reps

row + strict pull-up's

6

Eric
Micek

12:00 PM CrossFit

235 Reps

jumping ring muscle up

7

Stoney
Laurel

8:00 PM CrossFit

229 Reps

8

Justin
Abney

CrossFit 7:00 PM

219 Reps

9

Angel
Lecuona

7:00 am CrossFit

217 Reps

175 + Ring row 10, 10, 10, 12

10

Antonio
Perez

CrossFit 7:00 PM

200 Reps

10

Kyle
Jones

6:00 am CrossFit

200 Reps

Row 55,44x3 Pull-ups 3-4 per round

11

Anu
—

5:00 pm CrossFit

198 Reps

149+13,12,13,11

12

Mark
Brooks

5:00 am CrossFit

194 Reps

175 cal 4,4,4,7 (PU & Ring practice)

13

Iddo
Katz

CrossFit 7:00 PM

193 Reps

14

Daz
Williams

6:00 am CrossFit

192 Reps

180 cals 12x J RU

15

Vamshi
Krishna

5:00 pm CrossFit

185 Reps

8 RING PUSH UP, 8 NEGATIVES, 5 RING PUSH UP HOLD

16

Ido
Nagar

8:00 PM CrossFit

173 Reps

17

Lotan
Stern

5:00 am CrossFit

150 Reps

46/38/32/37 (145 Cal) - Bar Muscle Up Practice

18

Niranjan
Sarvi

12:00 PM CrossFit

4 Reps

175

Female Clients

1

Cathy
Willenborg

5:00 pm CrossFit

214 Reps

2

T
Eamma

5:00 pm CrossFit

204 Reps

Ring Dips 179 Cals

3

Ellen
Fleckenstein

5:00 pm CrossFit

201 Reps

row, push ups

4

Luz
Retana

CrossFit 7:00 PM

193 Reps

Ring rows

5

Luz
Perez

12:00 PM CrossFit

188 Reps

PU

6

Private

5:00 pm CrossFit

183 Reps

7

Sarah
Ezell

6:00 am CrossFit

178 Reps

128 cal 50 ring rows

8

Claudia
Travers

12:00 PM CrossFit

168 Reps

Row 142 & 26 ring rows/ jumping pull-ups

9

Pam
de Armas

6:00 pm CrossFit

154 Reps

130 calls 24 false grip ring rows

10

Sherika
Johnson

CrossFit 7:00 PM

143 Reps

11

Kristie
Brooks

5:00 am CrossFit

137 Reps

Row and PU

12

Tuwela
Moore

7:00 am CrossFit

134 Reps

24 pulls from rings/ 110 Cals

13

Neelima
Agrawal

5:00 am CrossFit

110 Reps

ring mu transitions