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Metcon

Metcon

Settings

Workout

CF Linchpin 200214

Warm-up

Run 400M
3 rounds, starting with empty barbell and increasing when possible:
5 Hang Power Cleans
3 Push Presses
3 Push Jerks
3 Thrusters

Pre-WOD mobility:
FROOD (2 min each side)
Hip flexor smash (2 min each side)

Metcon

Metcon (Time)

8-10-12 reps, for time of:
Bike Calorie
DB Push Press, 50/35 lbs
Weighted Sit-up, 20/10 lbs

Rx+: HSPU, GHD Sit-ups

Rest 3 minutes before next workout

Metcon (Time)

12-10-8 reps, for time of:
Bike Calorie
DB Push Press, 50/35 lbs
Weighted Sit-up, 20/10 lbs

Rx+: HSPU, GHD Sit-up

Post-WOD Recovery

Psoas smash (2 min each side)
5 x upward to downward dog (5 sec each hold)

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

Whiteboard:

Friday, February 14, 2020

Male Clients

1

Mike
Harkema

6:00 AM CrossFit

5:40

2

Jason
Shand

CrossFit: 5:00 AM

8:20

Strict HSPU

3

Justin
Callas

4:30 PM CrossFit

4:29

4

Richard
Bruce

4:30 PM CrossFit

4:37

5

Bradd
Gott

CrossFit: 5:00 AM

6:55

6

Andrew
Jr. Little

5:30 PM CrossFit

7:00

GHD

7

Mitch
Diem

CrossFit: 5:00 AM

5:41

40 db's ghd's row

8

Kevin
Baird

10:00 AM CrossFit

5:44

8

Wes
Stinchcomb

CrossFit: 5:00 AM

5:44

9

Robie
Monroe

6:00 AM CrossFit

5:55

10

Benjamin
Deckert

4:30 PM CrossFit

6:17

25lbs dumbell push press 10lbs weighted situp

11

ALAN
MORAN

10:00 AM CrossFit

6:21

12

Justin
Clites

Open Gym 11am - 1pm

6:40

13

Ron
Bunch

6:00 AM CrossFit

6:41

35 DB 20 lb ball

14

Private

CrossFit: 5:00 AM

7:48

Female Clients

1

Cathie
Weishaar

6:00 AM CrossFit

5:46

2

Alicia
Higginbotham

10:00 AM CrossFit

6:15

hspu, bike, weighted sit-ups

3

Irish
Sirmons

4:30 PM CrossFit

6:19

4

Jessica
Davis

4:30 PM CrossFit

6:31

ghd

5

Tash
Clites

Open Gym 11am - 1pm

6:59

6

Jeannie
Monroe

10:00 AM CrossFit

6:19

20lb DB, 10lb ball

7

Lori
Lytle

10:00 AM CrossFit

6:25

Row 20lb dB 10 lb med ball

8

Elese
Kyle

10:00 AM CrossFit

6:28

bike/20lb db/GHD

9

Amanda
Trull

10:00 AM CrossFit

6:37

Row, 20# DB, 20# ball

10

Maureen
McDonough

4:30 PM CrossFit

6:59

DB PP - #30

11

Trish
Eyerly

CrossFit: 5:00 AM

7:01

20#

12

Melissa
Freese

4:30 PM CrossFit

7:06

half this round w/ 35s

13

Tiffany
Batson

6:00 AM CrossFit

8:13

14

Jill
Fisher

5:30 PM CrossFit

8:24

15

Chloe
Coffelt

5:30 PM CrossFit

9:53

15 lbs push presses