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Components

Metcon

Metcon

Metcon

Settings

Workout

Deadlift + HSPU

Warm-up

12/10 Calorie Bike
30 Hollow Rocks
5 Double Pushup Inchworms
10 Banded Low External Rotations
15 GHD Hip Extensions
20 Squats
DB Waiter's Walk ---> and <---
1:00 of Handstand "Stuff"
15 Wall Balls (20/14 to 10/9 ft.)
10 KB Single Leg Deadlifts

Metcon (AMRAP - Rounds and Reps)

As many rounds as possible in 5 minutes of:
20 Alternating DB Snatch (50/35)
20 Single Arm DB Push Press (50/35)

The push press is split 10/10 between left and right, but can alternate between left and right however you choose. E.g. 5 right, 5 left, 5 right, 5 left or 10 left then 10 right. Whatever works for you. You must split it 10/10 every round though.

Rest

5 minutes

Metcon (AMRAP - Reps)

As many reps as possible in 5 minutes of:
21 Calorie Bike
21 Wall Balls (20/14 to 10/9 ft.)
21 Toes to Bar

Rest

5 minutes

Metcon (AMRAP - Reps)

As many reps as possible in 5 minutes of:
3 Deadlifts (225/155)
3 HSPU
6 Deadlifts (225/155)
6 HSPU
9 Deadlifts (225/155)
9 HSPU
12/12, 15/15, ....

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

Whiteboard:

Wednesday, March 07, 2018

Male Clients

1

Ryan
McBride

4pm CrossFit

3 + 15

2

Jin
Bae

4pm CrossFit

3 + 14

2

Mike
Tighe

8am CrossFit

3 + 14

3

Robert
Christie

7am CrossFit

3 + 8

4

Denver
Guess

8am CrossFit

3 + 5

5

Adam
Gelfand

8am CrossFit

3 + 4

6

Connor
Miller 🍟 🍔

7pm CrossFit

2 + 37

I am not fit. lefty died

7

Brandon
Wright

4pm CrossFit

2 + 30

7

Brian
Kalmenson

7am CrossFit

2 + 30

8

Dan
Chavez

8am CrossFit

2 + 27

9

Brian
Kent

8am CrossFit

2 + 26

10

Nate
Cobb

8am CrossFit

2 + 24

11

Craig
Kreinest

5pm CrossFit

2 + 20

11

Ryan
Goderre

6pm CrossFit

2 + 20

12

Scott
Wasowski

5pm CrossFit

2 + 15

13

Brad
Damon

7am CrossFit

2 + 12

14

Ilya
Zavalov

8am CrossFit

2 + 9

15

Fernando
Flores

7am CrossFit

2 + 4

16

Andrés
Herrera

8am CrossFit

2 + 2

16

Iain
Fulton

7am CrossFit

2 + 2

17

Tyler
Clark

4pm CrossFit

3 + 30

40lb db clean sub db snatch 25lb press

18

Tim
Arnous

7pm CrossFit

3 + 0

19

Sean
Reynolds

7pm CrossFit

2 + 38

20

Robby
Tabellija

8am CrossFit

2 + 30

40#

21

Bill
Curci

6pm CrossFit

2 + 20

40lb

22

Craig
Tino

7am CrossFit

2 + 15

40#

22

Galen
Hernandez

8am CrossFit

2 + 15

40 lbs

23

Tyler
Eickmann

6pm CrossFit

2 + 12

30lbs

24

Ryan
Figuerado

5pm CrossFit

2 + 4

40lb

25

Brendan
Homnick

4pm CrossFit

1 + 47

40 lb db

26

Tony
Huynh

7am CrossFit

1 + 6

Female Clients

1

Patricia
Brown

6pm CrossFit

2 + 32

2

Lindsey
Hempy

7am CrossFit

2 + 9

3

Karli-Mae
Ochoa

7am CrossFit

2 + 6

4

Private

5pm CrossFit

1 + 30

5

Patti
Gerckens

8am CrossFit

3 + 25

25lb DB

6

Maria
Mercado

6pm CrossFit

3 + 15

25 lbs

7

Heather
Dunn

5pm CrossFit

3 + 4

25#

8

Donica
Ryder ⛵️

7am CrossFit

3 + 2

25 lb DB

8

Kait
Pollen

6pm CrossFit

3 + 2

35#

9

Jen
Carroll

7pm CrossFit

3 + 1

30#

10

Janis
Green

7am CrossFit

3 + 0

20

10

Jannie
Siriphala

6pm CrossFit

3 + 0

11

Laura
Ringgold

4pm CrossFit

2 + 37

12

Courtney
Roberts

6pm CrossFit

2 + 30

30lbs

12

Samantha
Wasowski

6pm CrossFit

2 + 30

15# db

13

Dani
Simpson

6pm CrossFit

2 + 23

20#

14

Janelle
Humphrey

7am CrossFit

2 + 21

30#

15

Barbara
Gayle

7am CrossFit

2 + 19

25#

16

Chelsie
Coughlin

8am CrossFit

2 + 18

25# dumbell

17

Vienna
Kaiser

8am CrossFit

2 + 13

20lbs

18

Lori
Pope

7am CrossFit

2 + 12

20

19

Theresa
Brinsa

5pm CrossFit

2 + 9

25

20

Rowena
Sinclair

8am CrossFit

2 + 8

21

Alissa
Cobb

7am CrossFit

2 + 7

25

22

Sarah
Calvert

8am CrossFit

2 + 3

25

23

Taylor
Hempy

7am CrossFit

1 + 37

25#