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Metcon

Metcon

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Workout

5.17.2022

Warm-up

1 set:
:30 bike (easy pace)
10 alternating Spiderman stretch
10 staggered-stance good mornings/leg

1 set:
:30 bike (moderate pace)
10 leg swings/leg (front and back)
10 good mornings + hop

2 sets:
:20 bike (fast pace)
5 Kang squats

Metcon

Metcon (Calories)

7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike/row/ski
– Rest 1:00

Intermediate: 20/35#
Beginner: 10/15#

Finisher

Metcon (AMRAP - Reps)

5 sets each with a partner:
:45 DB front-rack hold
Max GHD sit-ups
– P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45.

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

Whiteboard:

Tuesday, May 17, 2022

Male Clients

1

Eric
Micek

6:00 am CrossFit

143 Calories

2

Private

6:00 am CrossFit

130 Calories

3

Justin
Abney

12:00 PM CrossFit

128 Calories

Row

4

Noel
Janacek

12:00 PM CrossFit

125 Calories

.7. Bike

5

Nir
Nehory

5:00 pm CrossFit

123 Calories

18-18-18-18-18-18-15

6

Eric
Leininger

5:00 am CrossFit

122 Calories

7

Eric
Wrona

7:00 am CrossFit

121 Calories

.5 death bike/dbs

8

Angel
Lecuona

7:00 am CrossFit

119 Calories

Bike

9

Mickey
$ Admony

5:00 pm CrossFit

115 Calories

21.15.16.16.17.14.16

10

Eugene
Tsimberg

6:00 pm CrossFit

113 Calories

11

David
Guerra

5:00 am CrossFit

111 Calories

53# KB; Bike

12

Tom
Machness

5:00 pm CrossFit

109 Calories

53# KB, row

13

Daz
Williams

6:00 am CrossFit

107 Calories

13

Mark
Brooks

5:00 am CrossFit

107 Calories

Bike, 50#, 18,16,16,15,14,13,15; 15:30 time

14

Dontae
Smiley

12:00 PM CrossFit

106 Calories

Ski Erg..... OUCH

15

Chase
Key

5:00 am CrossFit

100 Calories

50#, row & bike

16

Rocky
Mattela

6:00 pm CrossFit

99 Calories

17

Private

5:00 am CrossFit

98 Calories

18

Reid
Landry

5:00 pm CrossFit

95 Calories

19

Chris
Hahn

7:00 am CrossFit

94 Calories

53 KB's

20

John
Curl

6:00 am CrossFit

93 Calories

16,13,13,12,12,12,15

21

Kyle
Jones

6:00 am CrossFit

88 Calories

21

Ronen
Nagar

6:00 pm CrossFit

88 Calories

22

Craig
Kamrowski

7:00 am CrossFit

86 Calories

23

John
Ezell

5:00 am CrossFit

85 Calories

Bike

24

Jason
Pavelka

6:00 am CrossFit

83 Calories

25

Anu
—

6:00 pm CrossFit

79 Calories

Bike

26

Ido
Nagar

7:00pm CrossFit

78 Calories

27

Zeth
Wilson

5:00 pm CrossFit

77 Calories

28

Antonio
Perez

7:00pm CrossFit

76 Calories

29

Sudheer
Reddy

6:00 pm CrossFit

74 Calories

bike

30

Ram
Machness

5:00 pm CrossFit

117 Calories

Row 45x2 (no 50s available.... :) )

31

Private

5:00 pm CrossFit

97 Calories

31

Saikrishna
Chinthapatla

6:00 am CrossFit

97 Calories

32

Shuan
Davis

6:00 pm CrossFit

94 Calories

33

Anastacio
Nieves

12:00 PM CrossFit

80 Calories

Bike and 35lbs

34

Doug
McGraw

7:00 am CrossFit

70 Calories

35# dbell

35

Neil
McKinney

6:00 am CrossFit

60 Calories

#44 kettle bells

35

Private

6:00 pm CrossFit

60 Calories

36

Niranjan
Sarvi

7:00 am CrossFit

55 Calories

37

Yanir
Snir

7:00pm CrossFit

53 Calories

35 lb dumbbell

38

Stan
Winsett

6:00 pm CrossFit

42 Calories

50lb

Female Clients

1

Claudia
Travers

5:00 pm CrossFit

93 Calories

35# & row

2

Paula
Perdue

6:00 pm CrossFit

92 Calories

3

Morgan
Littauer

12:00 PM CrossFit

91 Calories

35#, row

4

Stephanie
Carenza

5:00 am CrossFit

85 Calories

row

5

Kathryn
Smith

5:00 pm CrossFit

84 Calories

1rd of 18 burpees then 7rds cal bike

6

Judy
Russell

5:00 pm CrossFit

82 Calories

Bike - 13, 13, 12, 11, 10, 11, 12

7

Stacey
Davis

5:00 am CrossFit

79 Calories

row, 35# DB's

8

Private

5:00 pm CrossFit

75 Calories

9

Cathy
Willenborg

5:00 pm CrossFit

74 Calories

Bike

10

Sarah
Ezell

5:00 am CrossFit

73 Calories

11

Luz
Retana

7:00pm CrossFit

70 Calories

12

Keren
Nehory

7:00 am CrossFit

62 Calories

BIKE

13

Kelsea
Johnson

12:00 PM CrossFit

61 Calories

13

LaToya
Banks

5:00 am CrossFit

61 Calories

35kb / row machine

14

Beth
Lee

5:00 am CrossFit

89 Calories

row, 25 lb DB

15

Cathy
Landry

5:00 pm CrossFit

74 Calories

25db

16

Kris
Fanning

7:00 am CrossFit

73 Calories

ROW 26#; last 3 rds @ 35#

17

Susan
Jost

5:00 am CrossFit

69 Calories

row, 26

18

Neelima
Agrawal

6:00 am CrossFit

62 Calories

25 lb

19

Mounica
Gottipati

7:00pm CrossFit

0 Calories

5 sets