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Components

Metcon

Metcon

Metcon

Settings

Workout

Julian 104

WOD - FBCF

Metcon (Time)

Rx+ - Fully Loaded
Strict Db Elizabeth
21-15-9
DB Squat Clean (50/35 lb.)
Strict Ring Dip

Rx - Partially Loaded
Strict Db Elizabeth
21-15-9
DB Squat Clean (50/35 lb.)
Box Dip

WOD - Home Gym

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
40 Air Squats
20 Pushups
10 Sit ups

*Every 2:00, starting on the 0: 40 Double-Unders

Then, Not for time

6 Complex Each Side
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

Complex Demo Link
https://youtu.be/CVWwxmFeZu4

WOD- Bodyweight Home

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
40 Air Squats
20 Pushups
10 Sit ups

*Every 2:00, starting on the 0: 40 Double-Unders

Then, Not for time

6 Complex Each Side
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

Complex Demo Link
https://youtu.be/CVWwxmFeZu4

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

Whiteboard:

Monday, April 13, 2020

Male Clients

1

Jon
Fallon

6:30pm CrossFit All Level...

5:56

2

#Sean
Wieser

6:30pm CrossFit All Level...

5:57

3

Aaron
Barvitz

5:30am CrossFit All Level...

11:08

4

Private

5:30am CrossFit All Level...

9:25

5

Private

11AM CrossFit All Levels

13:45

6

Brock
Johnson

5:30pm CrossFit All Level...

0:00

Leg day

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

4:03

Support Your Box WOD 100DU, 21Burp, 75DU, 15Burp, 50DU, 9Burp

2

Hilary
Thomas

4:30pm CrossFit All Level...

5:31

Chair dips; also 4/10 “partially loaded” w/ DB -6:44

3

Private

5:30am CrossFit All Level...

6:46

4

Dara
Wieser

5:30am CrossFit All Level...

7:18

15# Db's, banded PU

5

Savanna
Fallon

4:30pm CrossFit All Level...

11:50

Power and dips