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Components

Metcon

Metcon

500m Row

Clean Deadlift + Clea ...

Settings

Workout

JAN 6, 2022

Pre Stretch Primer

5 cap /
Row 300m
20 Lunges
5 Burpees

ACCESSORY

A) Hand-stand Push-up (HSPU), 5x3-5
Beginners Progression:    Push-up Plank-Walk Hands to Feet > Pike Push-ups feet on floor > Kick-ups to handstand hold against wall > Wall Walks > Descent only > Knees-to-Elbows

Video Demo of Pike Push-up from a box:   https://youtu.be/uZWjFe4fufA

B) Alternating Gorilla Row, 5x5
Video Demo:   https://youtu.be/Ln1j7lm6SrE

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
20-15-10-5
Push-ups
Jumping Jack's | RX+ DU's
Squats
Jumping Jack's | RX+ DU's
Burpees
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RX+ 20-20-15-15-10-10-5-5

WOD

WOD: Metcon (AMRAP - Reps)

Partner / Both work
5 Rounds
Tabata Bike
WBS, 14/10/6#

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

BARBELL

BAR: Clean Deadlift + Clean High Pull + Hang Squat Clean + Front Squat (EMOM x 7, work to a heavy set)

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

Whiteboard:

Thursday, January 06, 2022

Male Clients

1

Andrew
Austin

5:30 PM CrossFit

16:35

5 PU, 2nd rnd of 10

2

Carlos
Gonzalez

5:30 PM CrossFit

17:29

3

Curtis
Hackler

5:30 AM CrossFit

10:21

4

Matt
Clark

5:30 AM CrossFit

12:38

5

Jon
Kelley

9:00 AM CrossFit

12:55

6

Richard
Smith

9:00 AM CrossFit

15:59

7

Harry
Judd

6:30 PM CrossFit

13:06

8

John
Pannell

5:30 AM CrossFit

13:45

Lose gut, get better at burpees

9

Brandon
Cranor

9:00 AM CrossFit

20:00

completed 20-15-10 sets with mod pushups

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

15:04

15:16 actual finish time

2

Patty
Thompson

4:30 PM Open Gym

16:15

3

Jana
Graham

5:30 AM CrossFit

10:05

slow first rd, took water break

4

Elise
Powell

5:30 AM CrossFit

10:52

modified pushups

5

Sherry
Jackson

6:30 PM CrossFit

11:28

Knee PU

6

Rebecca
Judd

6:30 PM CrossFit

11:41

7

Nithya
Mohan

12:00 PM Open Gym

12:17

8

Misty
Lingnau

5:30 AM CrossFit

12:47

9

Regina
Bretz

12:00 PM Open Gym

12:55

10

Brandi
Harper

6:30 PM CrossFit

14:35

11

Tessa
Austin

5:30 PM CrossFit

14:40

Knee push ups

12

Candy
Wickham

9:00 AM CrossFit

14:47

knee push ups

13

Alicia
Coble

5:30 PM CrossFit

15:00

13

Emily
Hubler

5:30 PM CrossFit

15:00

14

Carolyn
Burrows

5:30 PM CrossFit

16:39

15

Brook
Fielder

9:00 AM CrossFit

19:27

mod push ups---hate burpees!!!!!!!!

16

Meggan
Eastham

9:00 AM CrossFit

20:00