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Metcon

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Workout

4/5/18

Accessory Work

Metcon (No Measure)

1) 3x8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose)
2) 3x8 Seated Dumbbell Press
3) 3x1-8 depending on ability L-sit strict pull-ups

Exercises 1&2 can be done on 20" box jump

Metcon

Metcon (Time)

3 Rounds
500 m Row
15 Deadlifts (50% of 1 rep max)

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

Whiteboard:

Thursday, April 05, 2018

Male Clients

1

Eli
Joy

5:30 PM CrossFit

8:01

2

Jumpin Jack
Schneider

4:00 PM CrossFit

8:11

3

Darius
Nouri

12:00 PM CrossFit

8:19

175#

4

Hap
Clayton

8:30AM CrossFit Class

8:39

185

4

Stephen
Kent

5:30 AM CrossFit

8:39

205 dl

5

Josh
Roberts

6:30 PM CrossFit

9:00

185#

6

Colby
Wollak

4:00 PM CrossFit

9:02

7

Jason
Leach

12:00 PM CrossFit

9:12

8

King
of Verdict ...

12:00 PM CrossFit

9:20

9

Brent
Miller

8:30AM CrossFit Class

9:26

200#

10

Dane
Sonnenberg

5:30 PM CrossFit

9:33

11

Neil
Glezen

5:30 PM CrossFit

9:50

185

12

Todd
Mashburn

9:30 AM CrossFit

10:17

150 lb

13

Kyle
Baker

5:30 AM CrossFit

8:22

185#

14

David
Fero

5:30 AM CrossFit

9:20

15

Owen
Vander Haar

4:00 PM CrossFit

10:42

55lb DL

16

Jesse
Patterson

4:00 PM CrossFit

10:46

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

8:48

175

2

Adrianne
Glezen

5:30 PM CrossFit

9:03

65#

3

Rhonda
Halford

12:00 PM CrossFit

9:19

75 lb

4

Jennifer
Eckard

12:00 PM CrossFit

9:22

85#

5

Kelly
Nouri

12:00 PM CrossFit

9:26

77#

6

Jennifer
Taylor

4:00 PM CrossFit

9:48

95

7

Katie
Powell

5:30 PM CrossFit

9:55

130lbs

8

Emma
Fitzsimmons

9:30 AM CrossFit

10:01

85#

9

Amy
Plonk

8:30AM CrossFit Class

10:43

100lb DL

10

Pam
Floberg

5:30 PM CrossFit

10:44

45#

11

Leslie
Auton

6:30 PM CrossFit

10:59

135# about 50% of current max...less than 50% of old max...before...

12

Laurie
Dymes

8:30AM CrossFit Class

11:11

55#

13

Meghan
Dymes

8:30AM CrossFit Class

11:17

45#

14

Katie
Tuttle

4:00 PM CrossFit

12:23

85#