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Components
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Sat - Beaverton Strength and Conditioning
Class
(All)
7:00 AM CrossFit
9:45 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
Sat
Main WOD
Courtesy of Linchpin
A: Metcon (AMRAP - Reps)
Tabata Mash-up of:
Calories, Assault Bike
Push-ups
D-ball clean 100/70
If unfamiliar with "Tabata" this means 8 Rounds of:
20 Seconds Max Calories on the bike
10 Seconds Rest
20 Seconds Max Reps Push-ups
10 Seconds Rest
20 Seconds Max Reps, D-ball Clean 100/70
10 Seconds Rest
B: Metcon (Time)
100m walking front rack lunges - 135/95
Every 10m stop and do 3 thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 17, 2017
Male Clients
1
Fred
Peterson
7:00 AM CrossFit
193 Reps
63, 80, 50
2
Alex
Matsuda
7:00 AM CrossFit
14 Reps
70# dball
3
Jonathan
Cerda
9:45 AM CrossFit
3 Reps
Started with 70 pounds then on the last set I went to 100 pounds
Female Clients
1
Colette
Matsuda
7:00 AM CrossFit
15 Reps
2
Alissa
Tseu
9:45 AM CrossFit
144 Reps
50lb d-ball
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