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Components

Good Mornings

Back Squat

Metcon

Settings

Workout

03/09/2020

Weightlifting

You will have one barbell and use the same weight for the Good Mornings and the Back Squats. TABATA is 8 Rounds of work, 20 Sec of Work & 10 Sec of Rest. You will record your LOWEST Set of Each.

Good Mornings (8 Sets, Record LOWEST Set)

Good Mornings

Back Squat (8 Sets, Record LOWEST Set)

Back Squat

Workout of the Day

Metcon (AMRAP - Reps)

AMRAP in 17 Minutes
03 Devil's Press
06 Chest-to-Bar Pull-ups
04 Devil's Press
08 Chest-to-Bar Pull-ups
05 Devil's Press
10 Chest-to-Bar Pull-ups
06 Devil's Press
12 Chest-to-Bar Pull-ups
07 Devil's Press
14 Chest-to-Bar Pull-ups
Etc... Continue pattern
Rx=35s/20s
Rx+= 50s/35s
Rx+= 1/2 Rep Bar Muscle-ups
Beast Mode = Both!

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

Whiteboard:

Monday, March 09, 2020

Male Clients

1

Nick
Davidson

4:30PM CrossFit

1 x 7 @ 65 lbs

1

Trevor
Fleeman

4:30PM CrossFit

1 x 7 @ 65 lbs

2

Chase
Young

4:30PM CrossFit

1 x 6 @ 75 lbs

3

Billy
Reasner

5:30AM CrossFit

1 x 7 @ 55 lbs

4

Cameron
Reeves

5:30AM CrossFit

1 x 5 @ 75 lbs

4

Jack
Davis

4:30PM CrossFit

1 x 5 @ 75 lbs

4

Michal
Morelos

8:30AM CrossFit

4 x 5 @ 75 lbs

4

Seth
McClellan

5:30AM CrossFit

1 x 5 @ 75 lbs

5

Raine Corado
l

5:45PM CrossFit

8 x 6 @ 55 lbs

6

Anirban
Pal

5:45PM CrossFit

8 x 5 @ 65 lbs

7

Kevin
Korinek

5:30AM CrossFit

1 x 5 @ 45 lbs

8

Bill
Johnson

5:45PM CrossFit

8 x 2 @ 75 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

8 x 8 @ 65 lbs

2

Brenna
Braddock

8:30AM CrossFit

8 x 7 @ 65 lbs

3

Emily
Nix

5:45PM CrossFit

8 x 6 @ 55 lbs

4

Melissa
McClellan

5:30AM CrossFit

1 x 9 @ 35 lbs

5

Makayla
Simmons

4:30PM CrossFit

1 x 8 @ 35 lbs

6

Meg
Brown

5:30AM CrossFit

1 x 5 @ 55 lbs

7

Christi
Reasner

5:30AM CrossFit

1 x 4 @ 35 lbs