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Metcon

"Pull It Together"

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Workout

02/23/2021

"Trade your expectation for appreciation, and the world changes around you"- Tony Robbins

Warm-up

See Coaches Board

Metcon (AMRAP - Reps)

Hand Stand Hold Conditioning
5 Rounds of 1 minute AMRAP
20 Double Unders (40 Singles)
Max Hand Stand Hold

30 Sec. between rounds
Each second holding a hand stand counts as one rep
Rx: Free Hold (not against the wall)

"Pull It Together" (AMRAP - Rounds and Reps)

13 Min. AMRAP
600m/500m Row
9 Deadlifts
12 Single Dumbell Burpee Box Step-Overs 24/20

BB: MRx: 185/105, Rx: 225/135, Rx+: 275/185
DB: MRx: 20/15, Rx: 35/25, Rx+: 50/35

Moderately heavy barbell today. Weight we could cycle for 9+ reps unbroken.
Moderate dumbells. weights we feel confident holding onto for 12+ reps unbroken.
Recover on the row.
Take a moment before the deads to be sure we are properly braced.
Stay low on the box for the step overs. Burpee with db in hand, no jump, hold db on box step over. Just stay moving.
Row is one rep.

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

Whiteboard:

Tuesday, February 23, 2021

Male Clients

1

Cameron
Shepherd

9:30 AM CrossFit

205 Reps

2

Doug
Davis

12:15 PM CrossFit

187 Reps

3

John
O'Keefe

3:00 PM CrossFit

177 Reps

4

Darren
Reed

12:15 PM CrossFit

173 Reps

5

Jeremy
Landrum

6:00 PM CrossFit

40 Reps

6

Gil
Gomez

4:00PM CrossFit

205 Reps

50# press hold, singles

7

Xavi
Gomez

4:00PM CrossFit

187 Reps

20# press holds, singles

8

Matthew
Emmons

8:30 AM Crossfit

186 Reps

Singles

9

Chad
TeBeest

7:15 AM CrossFit

175 Reps

HS

10

Adam
Van Volkinburg

9:30 AM CrossFit

167 Reps

Singles

11

Dan
Lincoln

6:00 AM CrossFit

157 Reps

17.5 db press hold

12

Tom
Miller

7:15 AM CrossFit

137 Reps

HS

13

Jon
LeDuc

6:00 AM CrossFit

128 Reps

HS

14

Keith
Davis

6:00 PM CrossFit

115 Reps

singles, 30# db

Female Clients

1

Angie
O'Keefe

6:00 AM CrossFit

197 Reps

HS, dus

2

Casey
Bush

9:30 AM CrossFit

180 Reps

3

Amanda
Spungin

12:15 PM CrossFit

179 Reps

4

Beata
Wyatt

4:00PM CrossFit

150 Reps

5

Brooke
Bemis

6:00 PM CrossFit

51 Reps

6

Kathy
Griffiths

8:30 AM Crossfit

196 Reps

7.5# db press hold, singles

7

Ruthann
Christensen

3:00 PM CrossFit

195 Reps

HS; singles

8

Kerry
Riefenberg

4:00PM CrossFit

190 Reps

HS, singles

9

Jordan
Dunbar

8:30 AM Crossfit

173 Reps

HS, DUs

10

Sarah
Willoughby

5:00 PM CrossFit

167 Reps

HS, singles

11

Carmen
Doyle

4:00PM CrossFit

165 Reps

HS, singles

12

Diane
Dulany

5:00 PM CrossFit

150 Reps

5# press hold, singles

12

Jenn
Hisle

5:00 PM CrossFit

150 Reps

HS, singles

13

Nicole
Van Volkinburg

9:30 AM CrossFit

137 Reps

Singles

14

Karin
Thomsen

6:00 PM CrossFit

125 Reps

singles, HS