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Metcon

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Workout

200129

Metcon

Metcon (Weight)

EMOM x 18 MINUTES
MIN 1 - 3 Hang Power Snatch (Building)
MIN 2 - 9 or 15 Toes to Bar
MIN 3 - 9 or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

Finisher

Metcon (No Measure)

3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

(No Measure)

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

Whiteboard:

Wednesday, January 29, 2020

Male Clients

1

eric
poole

4:00 PM CrossFit

170 lbs

2

Matt
Neid

4:00 PM CrossFit

160 lbs

but 15 TTB everytime

3

Matthew
Daniels

5:00 AM CrossFit

175 lbs

4

Jacob
Ardoin

5:00 PM CrossFit

165 lbs

5

Gabriel
Ramos

6:00 PM CrossFit

155 lbs

12 ttb & 15 HRPU

6

Private

6:00 PM CrossFit

145 lbs

7

Aaron
Conger

5:00 AM CrossFit

135 lbs

145#x1

7

Willie
Vera

6:00 PM CrossFit

135 lbs

9’s n 9’s

8

Adam
Covin

9:00 AM CrossFit

145 lbs

Kr

9

Kenny
Stanley

5:00 AM CrossFit

135 lbs

Worked on Kip last 2 rounds

10

Cody
Preece

5:00 AM CrossFit

95 lbs

12 KR,15HRPU

11

DAVID
TURNER

4:00 PM CrossFit

85 lbs

Female Clients

1

Jamie
Tolleson

5:00 PM CrossFit

100 lbs

2

Chrissa
teel

4:00 PM CrossFit

90 lbs

10ttb & 10Hrpu each round

3

Brittany
Poland

4:00 PM CrossFit

85 lbs

4

Precious
Dominguez

6:00 PM CrossFit

105 lbs

High kr kpups

5

Cloud
☁️ ramos

5:00 AM CrossFit

90 lbs

6

JuJu
Ardoin

5:00 PM CrossFit

85 lbs

2x95, 65,75,85,95 Hrp Ttb,k2c

7

Jamie
Bivens

9:00 AM CrossFit

80 lbs

55/60/65/70/75/80, 15 knees 2 chest, 10 knee hrpu

8

Harley
Lewis

5:00 AM CrossFit

75 lbs

9 & 9 reps. 55,65,70,70,70,75 K2c, knee pu

9

Gaby
Llamas

5:00 PM CrossFit

70 lbs

Knee PU, k2chest

9

Jasmine
Alfred

6:00 PM CrossFit

70 lbs

9/Kipping knee raises🤦🏽‍♀️

10

Allison
Saylor

12:00 PM Noon CrossFit

65 lbs

10

Danielle
Kellermann

5:00 PM CrossFit

65 lbs

11

Gabriela
Gallaga

12:00 PM Noon CrossFit

55 lbs

Knees to bar

11

Nancy
Cruz

6:00 PM CrossFit

55 lbs

Knees to chest

11

Trudy
Istre

5:00 AM CrossFit

55 lbs

15 reps, knees to chest, knee pushups

12

Andrea
Hicks

6:00 AM CrossFit

50 lbs

Knee rises

12

Brittny
Berges

4:00 PM CrossFit

50 lbs

Knees to chest

13

Christy
Rios

7:00 PM CrossFit

45 lbs

Started with a 15lb bar and then added 10lbs on each side and the...

14

Jane
Dalton

5:00 AM CrossFit

35 lbs

14

Linda
Burns

9:00 AM CrossFit

35 lbs

Knee raises, knee push ups

15

Brandy
Le

9:00 AM CrossFit

0 lbs

35,55,65,70,Ttb HRPU Only 4 rounds