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Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Gymnastics

30 mins

Muscle Up Progressions

ALT Every 30 sec for 12 sets
1: False Grip Active Holds on rings
OR, active holds on bar x 15 sec
2: Scap Pulls on Rings or Bar x 10
3: Static Support hold in top of dip x 20 sec
4: Ring Dips or Scaled Dips x 4-8

Squatted Muscle Up Transitions 8x4

5 min to work on kipping swings and pulls on rings
or MU if you have them.

Metcon

Metcon (Time)

15 C2B (Rx+ Ring MU)
10 Hang Power Snatch (Rx+135/95)(95/65)
12 C2B (Rx+ Ring MU)
8 Hang Power Snatch
9 C2B (Rx+ Ring MU)
6 Hang Power Snatch
6 C2B (Rx+ Ring MU)
4 Hang Power Snatch
3 C2B (Rx+ Ring MU)
2 Hang Power Snatch

15 min cap

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

Whiteboard:

Tuesday, June 13, 2017

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

8:47

2

Jason
Cansler

6:00 PM CrossFit

5:43

3

Gary
Blount

5:00 PM CrossFit

5:53

4

Jake
Jerles

7:00 PM CrossFit

6:48

135# snatch

5

Jose
Aguayo

6:00 AM CrossFit

7:43

C2B and 95lbs

6

Samuel
Fitzgerald

5:00 PM CrossFit

8:36

135# for the HPS

7

Robert
Herford

6:00 PM CrossFit

10:55

135# snatch, 15-2 C2B, 9-6-3 m/us

8

Mark
Darvill

6:00 AM CrossFit

5:45

75# kipping pull ups

9

Charles
Kennedy

9:00 AM CrossFit

6:27

10

Carlos
Jara

6:00 PM CrossFit

6:36

11

Mike
Morelli

6:00 AM CrossFit

6:42

jumping pu, 65#

12

Private

6:00 PM CrossFit

8:46

13

Mike
Noll

11:00 AM CrossFit

9:30

my wrist sucks

14

Drew
Clancy

11:00 AM CrossFit

11:16

@75

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

6:50

holy grip

2

Michelle
Shuck

11:00 AM CrossFit

7:35

hands so tender

3

Anna
Burdette

11:00 AM CrossFit

7:37

4

Amy
Bullock

5:00 PM CrossFit

4:49

65# chin over bar butterfly

5

Rachel
Klahr

5:00 PM CrossFit

5:44

banded green/purple #35

6

Seirra
Dawson

5:00 PM CrossFit

5:46

C2B - green 40lb snatch

7

Jenny
Rosas

6:00 PM CrossFit

6:26

8

Rachel
Hedrick

5:00 PM CrossFit

7:16

green band for pull-ups 55lb hang power snatch

9

Nikki
Kirsch

5:00 PM CrossFit

7:27

35lb, green band strict pu

10

Ivette
Morales

9:00 AM CrossFit

7:36

11

Lori
Turney

11:00 AM CrossFit

7:38

Chin over bar pull-ups, 45 lb

12

Corey
Knight

7:00 PM CrossFit

8:16

45#/6rr, rest banded pu

13

Cara
Stutts

5:00 PM CrossFit

8:42

14

Lauren
Consiglio

9:00 AM CrossFit

8:48

35#, band pull ups

15

Esther
Aguayo

6:00 AM CrossFit

8:50

Blood bath = ring rows at rd of 6. Meh

16

Andrea
Mirabal

5:00 PM CrossFit

9:22

1 gray band, 1 red skinny band 55lbs