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Ecentric Pull-ups

Metcon

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Workout

02/17/2017

Gymnastics

Ecentric Pull-ups (5 Max Rep Sets )

Jump to chin over bar position and slowly (8-10 seconds) lower yourself to a fully locked out position.

10 Minutes to do 5 Max Effort Sets

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 17 Minutes
02 Inverted Burpees
17 Sumo Deadlift High-pulls (75/55)
20 Double Unders (40 Singles)
17 Pull-ups

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

Whiteboard:

Friday, February 17, 2017

Male Clients

1

RW
Rice

5:45 PM CrossFit

1 x 6

2

Aaron
Forehand

8:30AM CrossFit

1 x 5

2

Thomas
Morales

5:30 AM CrossFit

4 x 5

3

Zach
Reeves

5:45 PM CrossFit

5 x 2

4

Andrew
Lehmann

8:30AM CrossFit

2 x 3

5

Cameron
Reeves

5:45 PM CrossFit

5 x 2

Female Clients

1

Ciara
Garcia

5:45 PM CrossFit

1 x 4

2

Brenna
Braddock

5:30 AM CrossFit

5 x 3

2

Brooke
Silverthorn

5:45 PM CrossFit

2 x 3

2

Emily
Hunt

8:30AM CrossFit

2 x 3

2

NATALIE
LAWLES

8:30AM CrossFit

2 x 3

2, 2, 2, 3, 3,

3

Ashley
Reeves

5:45 PM CrossFit

5 x 2

rings

4

Colleen
Meredith

5:45 PM CrossFit

5 x 1

4

Lauren
Hemphill

5:45 PM CrossFit

5 x 1

4

Jacqui
Morrow

5:45 PM CrossFit

5 x 1

5

Mary
Warren

5:30 AM CrossFit

5 x 10

banded

6

Tracy
May

8:30AM CrossFit

5 x 5

ring rows

7

Amanda
Ellis

5:30 AM CrossFit

5 x 3

8

Charli
Contreras

8:30AM CrossFit

5 x 1

jumping

8

jesseca
jackson

8:30AM CrossFit

5 x 1

8

Kim
STROH

8:30AM CrossFit

5 x 1