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Metcon

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Workout

5.4.2022

Warm-up

1 set:
400-m run (slow)
10 single-leg toe touches/leg
10 lateral leg swings/leg
10 shoulder taps + 1 wall walk

1 set:
200-m run (moderate)
10 KB suitcase deadlifts/side
10 Cossack squats
10 KB floor presses

1 set:
100-m run (moderate)
100-m sprint (hard)
10 KB deadlifts
10 narrow-grip kip swings

Metcon

Metcon (Time)

3 rounds for time:
21 KB swings (35/53)
200-m run

Rest 3:00

For time:
21 single-arm KB swings/arm (35/53)
800-m run

Intermediate: (24/35)
Beginner:20/26 & 400m run

*Score total time and put splits in the notes*

Warm-Up

Metcon (No Measure)

3 sets:
20 GHD hip extensions
20 GHD back extensions

Warm-Up

Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)

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

Whiteboard:

Wednesday, May 04, 2022

Male Clients

1

Eric
Micek

6:00 am CrossFit

11:46

4:36, 4:10

2

Eric
Leininger

5:00 am CrossFit

12:24

4:38 4:46

3

Angel
Lecuona

7:00 am CrossFit

13:01

5:08, 4:53

4

Josh
Littauer

5:00 pm CrossFit

13:18

5

Noel
Janacek

5:00 pm CrossFit

13:19

5:03 split. Shane 15:26 w/ 15#KB

6

Private

6:00 am CrossFit

13:33

7

Marc
Jones

5:00 am CrossFit

13:56

5:25 split

8

Mickey
$ Admony

5:00 pm CrossFit

14:20

5:12

9

Sudheer
Reddy

6:00 pm CrossFit

15:13

5:36

10

Dillon
White

6:00 am CrossFit

15:33

6:10, started the next at 9:10

11

John
Ezell

5:00 am CrossFit

15:45

6:05 set 1

11

Mark
Brooks

5:00 am CrossFit

15:45

53#; rd 1: 5:25 rd 2:7:20

12

Daz
Williams

6:00 am CrossFit

15:55

4.56

13

Joseph
Pina

6:00 pm CrossFit

0:00

finished in like 17 mins

13

Matt
Haile

5:00 pm CrossFit

0:00

DNF. Started final rd at 9 mins but back tightened, had to walk 8...

14

Chance
Fuller

5:00 am CrossFit

14:32

5:40 FIRST SPLIT

15

Antonio
Perez

CrossFit 7:00 PM

15:34

16

Stoney
Laurel

7:00 am CrossFit

15:56

45lbs kb

17

Doug
McGraw

7:00 am CrossFit

18:05

35# kb 20# kb single arm

Female Clients

1

Morgan
Littauer

5:00 pm CrossFit

13:12

row

2

Stephanie
Carenza

5:00 am CrossFit

13:41

split 5:23

3

Judy
Russell

5:00 pm CrossFit

14:04

5:19, 5:45

4

Paula
Perdue

5:00 pm CrossFit

14:40

5

Kelsea
Johnson

5:00 pm CrossFit

14:51

6

Luz
Retana

CrossFit 7:00 PM

15:25

7

Luz
Perez

12:00 PM CrossFit

15:40

8

Kristie
Brooks

5:00 am CrossFit

15:51

6:02 AT HALF

9

Sarah
Ezell

5:00 am CrossFit

16:16

6:22 SPLIT

10

Pam
de Armas

6:00 pm CrossFit

0:00

35#kb, 250 row 3 rounds. through 225 row last round at 16min

11

Cathy
Landry

12:00 PM CrossFit

11:14

29kb bike- sore knee

12

Kris
Fanning

7:00 am CrossFit

15:01

6;09 split 30#/ ROW ( FOOT)

13

Neelima
Agrawal

5:00 am CrossFit

15:52

7:21 round1 5:52 round 2 only 400 m 20lb

14

Sandra
Ortega

6:00 pm CrossFit

16:00

Split 6:15 rowed

15

Claudia
Travers

5:00 pm CrossFit

17:04

30# KB

16

LaToya
Banks

5:00 am CrossFit

17:35

6:47 SPLIT TIME, 20LB KB

17

Mariya
Williams

7:00 am CrossFit

17:50

26.4, 20