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EMOM 16

– Strength: Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique. We’ll conclude today’s work with a challenging squat clean single over the course of 6 sets done every 60s. – Metcon: Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system.

Warm-up

A:

100 Ft. of Knee Hug + Forearm to floor + Toe Point + Thoracic Rotation
Then,
Grab barbells and complete:
10 Romanian Deadlifts
10 Front Squats
10 Back Squats
10 Goodmornings (squeeze glutes at top)
10 Muscle Cleans
Then,
Review the squat clean
– 3 Clean Pulls
– 3 Power Cleans
– 3 Squat Cleans on the coaches call. Rest 10s-20s between sets of 3 giving your clients guidance & ques.

Strength/Skill

B: Back Squat (4/3 x 5 @80%. Rest 2:00)

Back Squat

– 4 warm-up sets/3 work sets

C: Squat Clean (6 x 1, every 60s.)

Squat Clean

– add weight each set up to a heavy single.

Metcon

D: Metcon (No Measure)

EMOM 16:
Minute 1: 10 Romanian Deadlifts (AHAP)
Minute 2: 10 Goblet Box Squats (AHAP)
Minute 3: 10 Air Squat Jumps
Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)
*Your choice of weights today – challenging, but there should not be any breakdown in technique.

Extra Credit

E: World’s Greatest Stretch30s each pose

https://www.youtube.com/watch?v=C3i3DZYn5YE

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

Whiteboard:

Thursday, June 20, 2019

Male Clients

1

Jason
McLeod

CrossFit: 7:00 AM

3 x 5 @ 355 lbs

2

Joel
Brown

5:00PM CrossFit Group Cla...

3 x 5 @ 340 lbs

3

Joel
Hartzler

1:00PM CrossFit Group Cla...

3 x 5 @ 315 lbs

4

Daniel
Scullion

CrossFit: 7:00 AM

3 x 5 @ 285 lbs

5

Ryan
Fox

1:00PM CrossFit Group Cla...

3 x 5 @ 255 lbs

Felt like death today.

6

Dan
Glauber

6:00 CrossFit Group Clase...

3 x 5 @ 245 lbs

7

Greg
Barber

6:00 CrossFit Group Clase...

3 x 5 @ 230 lbs

8

Dominic
Talanca

1:00PM CrossFit Group Cla...

3 x 5 @ 225 lbs

8

John
Pio

1:00PM CrossFit Group Cla...

3 x 5 @ 225 lbs

Took it easy

9

Dan
Lee

6:00 CrossFit Group Clase...

3 x 5 @ 205 lbs

9

Nathan
Graff

1:00PM CrossFit Group Cla...

3 x 5 @ 205 lbs

10

Brian
Rogers

5:00PM CrossFit Group Cla...

3 x 5 @ 195 lbs

Stopped at 60%, knee pain

10

Phillip
Jacobs

5:00PM CrossFit Group Cla...

3 x 5 @ 195 lbs

11

Daniel
McClanahan

6:00PM CrossFit Group Cla...

3 x 5 @ 185 lbs

11

Tevis
Blom

8:45 CrossFit Group Class...

3 x 5 @ 185 lbs

12

Scott
Stalls

8:45 CrossFit Group Class...

3 x 5 @ 165 lbs

13

Mike
Hendy

1:00PM CrossFit Group Cla...

3 x 5 @ 125 lbs

14

Matt
Inman

CrossFit: 7:00 AM

3 x 5 @ 0 lbs

Female Clients

1

Ali
Papi

5:00PM CrossFit Group Cla...

3 x 5 @ 205 lbs

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

3 x 5 @ 205 lbs

w/reds- Performed on 6/24- 105/155/170/195/205x3x5

2

Stephanie
Sumner

6:00 CrossFit Group Clase...

3 x 5 @ 180 lbs

3

Stacy
Kapello-Fox

1:00PM CrossFit Group Cla...

3 x 5 @ 175 lbs

4

Jamie
Troche

CrossFit: 7:00 AM

3 x 5 @ 155 lbs

5

Diane
Hodapp

CrossFit: 7:00 AM

3 x 5 @ 150 lbs

6

Private

6:00 CrossFit Group Clase...

3 x 5 @ 140 lbs

7

Amanda
Wickman

5:00PM CrossFit Group Cla...

3 x 5 @ 135 lbs

81%

7

Fraleane
Villa

6:00 CrossFit Group Clase...

3 x 5 @ 135 lbs

70%

8

Monica
Jacobs

CrossFit: 7:00 AM

3 x 5 @ 117 lbs

9

Abbey
McClanahan

5:00PM CrossFit Group Cla...

3 x 5 @ 105 lbs

9

Stephanie
Chapman

CrossFit: 7:00 AM

3 x 5 @ 105 lbs

10

Pam
Stalls

6:00 CrossFit Group Clase...

3 x 5 @ 95 lbs

10

Rachel
Hatfield

8:45 CrossFit Group Class...

3 x 5 @ 95 lbs

11

Blair
Williams

6:00 CrossFit Group Clase...

3 x 5 @ 85 lbs

12

Venus
Marie Schrader

8:45 CrossFit Group Class...

3 x 5 @ 50 lbs

13

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 5 @ 145 lbs