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Metcon

Metcon

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Workout

5.21.19

Happy Birthday Troy Lytell!

Warm Up
600m Jog

Metcon (AMRAP - Rounds and Reps)

9min AMRAP
16 DB Snatch
8 Burpee Box Jump Over

Coach Tip* Short metcons are for sprinting. Try to redline and hold as fast as a pace as you can go. This will prove to better your all around fitness.

Metcon (4 Rounds for reps)

Tabata x 4
Sit ups
Dubs
Goblet squats
Burpees

Coach Tip* Score is total number of reps completed. do 8 intervals of 20/10 at each movement before moving on to the next movement

Cool Down
Foam Roll or Barbell mash

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

Whiteboard:

Tuesday, May 21, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

5 + 3

50lb

2

Andy
Hengstebeck

11:45 AM CrossFit

4 + 17

45# db

3

Donnie
Keller

5:30 pm CrossFit

4 + 16

60# DB

3

Kevin
Potter

4:30 pm CrossFit

4 + 16

4

Bobby
Fuentes

8:00 am CrossFit

4 + 10

35db

5

Wade
Memmott

8:00 am CrossFit

4 + 7

40# db 20" bj

6

John
Cunniff

6:30 pm CrossFit

4 + 5

7

Giuseppe
Carvelli

11:45 AM CrossFit

4 + 0

8

Marshall
Crosby

8:00 am CrossFit

3 + 10

9

Joe
Guyette

11:45 AM CrossFit

3 + 0

20LBS DB - Hurt right shoulder.

Female Clients

1

Lynsey
Hathcock

8:00 am CrossFit

5 + 5

50lb db

2

Laura
Paradiso

11:45 AM CrossFit

5 + 1

3

Terri
Thomas

4:30 pm CrossFit

4 + 20

4

Sarah
Plocharczyk

8:00 am CrossFit

4 + 16

#45 DB / 12 rep db snatch

5

Kelly
Stakely

8:00 am CrossFit

4 + 14

35lb DB

6

Jean
Schumacher

6:00 am CrossFit

4 + 4

30#

7

Brittany
Whaley

11:45 AM CrossFit

4 + 2

8

Judy
DaRocha

6:00 am CrossFit

4 + 1

25lbs DB

9

Brynn
Lytell

4:30 pm CrossFit

3 + 19

24" box 25 lb. dumbbell