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Metcon

Alternating DB Curls

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Workout

Buy-In

– Metcon: Today’s workout is a mix of GPP work and straight conditioning. The workout starts with a Front Carry which will most likely have to be broken down into shorter intervals as front rack carries are much more challenging than they look. You should be able to maintain a consistent 75% effort throughout the entire AMRAP.

Warm-up

A:

Tabata Single Unders
*This is to simply warm-up calves/ankles
Then,
12 Minutes of Pose Running Drills

Metcon

B: Metcon (AMRAP - Rounds and Reps)

20 Minutes on the clock:

Buy-in:
200 Meter Front Rack KB Carry (53, 35)

Then with the remaining time AMRAP:

200 Meter Run
15 SDHP (53, 35)
30 Double Unders

L3: (45, 30)
L2: (35, 25) (Double Under Attempts)
L1: (30, 20) (Single Unders)

Extra Credit

C: Alternating DB Curls (3 x 10 ea. Rest 60s.)

https://www.youtube.com/watch?v=uFLWSo6o3tg

*Between each set complete 1 Banded Alphabet on each side.

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

Whiteboard:

Wednesday, April 10, 2019

Male Clients

1

Daniel
Scullion

6:00 CrossFit Group Clase...

8 + 20

2

Ryan
Fox

8:45 CrossFit Group Class...

7 + 22

3

Brett
Smith

5:00PM CrossFit Group Cla...

7 + 0

3

Greg
Barber

6:00 CrossFit Group Clase...

7 + 0

4

Nathan
Graff

6:00 CrossFit Group Clase...

7 + 25

Single unders

5

Bradley
Cooke

CrossFit: 7:00 AM

7 + 20

35/singles

6

Jon
Higgins

6:00PM CrossFit Group Cla...

6 + 92

35 lb kettle bell

7

Paul
Ragan

1:00PM CrossFit Group Cla...

6 + 20

7

Phillip
Jacobs

5:00PM CrossFit Group Cla...

6 + 20

53# KB, 60 SU

7

Shane
Higgins

5:00PM CrossFit Group Cla...

6 + 20

45lb, SU

8

Joel
Brown

6:00 CrossFit Group Clase...

6 + 0

single not feeling it today

8

Justin
Van Zyl

CrossFit: 7:00 AM

6 + 0

Cycle, rope slams

9

Dominic
Talanca

6:00PM CrossFit Group Cla...

5 + 0

44 lb

9

Jason
McLeod

6:00 CrossFit Group Clase...

5 + 0

Singles

Female Clients

1

Heather
Metzler

8:45 CrossFit Group Class...

7 + 35

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

6 + 35

3

Anna
Zarn

5:00PM CrossFit Group Cla...

6 + 20

DUs mostly unbroken

4

Blair
Williams

6:00 CrossFit Group Clase...

7 + 0

4

Fraleane
Holt

6:00 CrossFit Group Clase...

7 + 0

35#, 60 singles- 30# for buy in

5

Private

CrossFit: 7:00 AM

6 + 70

6

Debbie
Bolz

8:45 CrossFit Group Class...

6 + 40

Rx with SU

7

Jamie
Troche

6:00 CrossFit Group Clase...

6 + 28

35#, SU

8

Diane
Hodapp

CrossFit: 7:00 AM

6 + 27

9

Katie
Ragan

1:00PM CrossFit Group Cla...

6 + 20

35lb SDHP, 60 singles

10

Rebecca
McHenry

5:00PM CrossFit Group Cla...

6 + 15

25#, 60 singles

11

Amanda
Wickman

6:00PM CrossFit Group Cla...

6 + 0

RX weight and SU’s

11

Christine
Cadwallader

8:45 CrossFit Group Class...

6 + 0

KBS, singles

11

Monica
Jacobs

8:45 CrossFit Group Class...

6 + 0

25# DB, 35#, 60 SU

12

Brooke
Scacheri

8:45 CrossFit Group Class...

5 + 35

25# carry, 26# high pulls, 60 su

13

Elizabeth
McLamb

8:45 CrossFit Group Class...

5 + 0

13

Karla
Fierimonte

8:45 CrossFit Group Class...

5 + 0

25#, 60 SUs per round

14

Jessica
Weinkle

5:00PM CrossFit Group Cla...

4 + 0

bike and battle slams

15

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 + 0

4 ish rnds