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Components

Ring Dips

Metcon

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

20 mins

Ring Dips (5x5)

Ring Dips

*Strict
*Scale to active ring support and/or banded ring dips

Metcon

Metcon (Time)

From 0:00 - 10:00
For time:
800m run
40 Burpees to a 45# plate
20 T2B

*10 min time cap
*Rest with remaining time

Metcon (Time)

From 10:00-20:00
21-15-9
Hang Power Snatch (Rx+135/95)(95/65)
HR Push-ups (Rx+ HSPU)

*10 min time cap

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

Whiteboard:

Thursday, March 17, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

5 x 10

2

Andrew
Ross

5:00 PM CrossFit

5 x 5

2

Eric
Robinson

9:00 AM CrossFit

5 x 5

2

Josh
Acuff

6:00 AM CrossFit

5 x 5

2

Justin
Flatt

5:00 PM CrossFit

5 x 5

2

Kason
Davis

11:00 AM CrossFit

5 x 5

ring muscle-up into dips

2

Rich
Consiglio

11:00 AM CrossFit

5 x 5

3

Chad
Cockerill

6:00 PM CrossFit

5 x 5

Female Clients

1

Holli
Christ

6:00 AM CrossFit

5 x 5

2

Amanda
Klosterman

9:00 AM CrossFit

5 x 5

Red band

2

Brittany
Dirmann

6:00 PM CrossFit

5 x 5

holds on rings with red band. 5X5 box dips

2

Courtney
Schuler

9:00 AM CrossFit

5 x 5

purple band

2

Georgia
Rivers

6:00 AM CrossFit

5 x 5

Used 45 and 15 lb plates

2

Private

11:00 AM CrossFit

5 x 5

2

Lisa
Hovis

6:00 AM CrossFit

5 x 5

box

2

Michelle
Shuck

5:00 PM CrossFit

5 x 5

Red band

3

Julia
Sanchez

11:00 AM CrossFit

5 x 3

red band

3

Lauren
Consiglio

11:00 AM CrossFit

5 x 3

purple band