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Components

Weighted Pull-ups

Metcon

Settings

Workout

Tanktop Tuesday

Warm-up

400m Run
10 Banded Ext. Rotations w/ Press
20 Band Pull Aparts
1 min Plank Hold
10 Scap Pullups, 5 Pullups
20 Situps
200m Run
0:30 Hanging Hollow Hold
10 Scap Pullups, 5 Pullups
10 PVC Passes
1:00 Pigeon Stretch / side
1:00 Handstand "Stuff"

Strength

Weighted Pull-ups (12 mins to find heavy 5 reps)

The Strict Pull-up

if you cannot do weighted pullups:
5x7 bent over barbell row

Metcon

Metcon (Time)

3 rounds
100m double front rack KB Carry
20 pull ups
- rest 3 mins -
3 rounds
100m farmers carry
20 cals (row or bike)

rx: 2/1.5pd per arm

TIME CAP: 20 mins

#tanktoptuesday advantage: 2 min rest only

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

Whiteboard:

Tuesday, June 26, 2018

Male Clients

1

Sean
Reynolds

7pm CrossFit

1 x 5 @ 105 lbs

Bb

2

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 78 lbs

3

David
Gray

4pm CrossFit

5 x 7 @ 65 lbs

barbell rows

4

Robert
Christie

7am CrossFit

1 x 5 @ 62 lbs

5

Shaun
Storm

6pm CrossFit

1 x 5 @ 52.92 lbs

6

Kevin
Kaiser

8am CrossFit

1 x 5 @ 45 lbs

6

Nate
Cobb

8am CrossFit

1 x 5 @ 45 lbs

7

Private

6am CrossFit

1 x 5 @ 44 lbs

7

Chris
Bartley

6pm CrossFit

1 x 5 @ 44 lbs

8

Adam
Gelfand

12pm CrossFit

1 x 5 @ 36.4 lbs

9

Bill
Curci

6pm CrossFit

1 x 5 @ 35 lbs

failed at 40lb (only got 2 1/2)

9

Brad
Woods

5pm CrossFit

1 x 5 @ 35 lbs

9

Craig
Kreinest

5pm CrossFit

1 x 5 @ 35 lbs

9

Private

5pm CrossFit

1 x 5 @ 35 lbs

9

Henry
Cobb

4pm CrossFit

1 x 5 @ 35 lbs

10

Brad
Damon

6am CrossFit

1 x 5 @ 26.46 lbs

10

Scott
Wasowski

5pm CrossFit

1 x 5 @ 26.46 lbs

11

Ilya
Zavalov

12pm CrossFit

1 x 5 @ 18 lbs

11

Lenny
T

4pm CrossFit

1 x 5 @ 18 lbs

11

Ulrick
Matsunaga

7am CrossFit

1 x 5 @ 18 lbs

12

Chris
Gray

4pm CrossFit

1 x 5 @ 10 lbs

12

Yehuda
Lurie

8am CrossFit

1 x 5 @ 10 lbs

13

Ryan
Holcombe

4pm CrossFit

7 x 5 @ 0 lbs

75lb bent over BB rows

13

Jason
Jarrells

5pm CrossFit

1 x 5 @ 0 lbs

105# / 5x7 of bar bell

13

Private

4pm CrossFit

1 x 5 @ 0 lbs

Female Clients

1

Jaclyn
Morbitzer

8am CrossFit

1 x 7 @ 85 lbs

bent over barbell row

1

Danielle
Barragan

6pm CrossFit

1 x 5 @ 85 lbs

barbell bent over rows

2

Thuong
Ton

7am CrossFit

5 x 7 @ 75 lbs

row

3

Kelly
Hill

12pm CrossFit

1 x 7 @ 70 lbs

bent over barbell row

4

Private

8am CrossFit

1 x 5 @ 65 lbs

4

Melissa
Fortenberry

12pm CrossFit

1 x 5 @ 65 lbs

row

5

Emily
Gruber

12pm CrossFit

1 x 5 @ 23 lbs

6

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 20 lbs

16kg KB + 2lb belt

7

Leigh
Bryant

6am CrossFit

1 x 5 @ 15 lbs

8

Patricia
Brown

6pm CrossFit

1 x 5 @ 8 lbs

9

Edna
Castaneda

6am CrossFit

1 x 5 @ 5 lbs

Bent over row @85#

9

Kim
McGrath

7pm CrossFit

1 x 5 @ 5 lbs

10

Laura
Ringgold

4pm CrossFit

1 x 5 @ 2.5 lbs

3 at 5lbs

11

Beth
Gray

4pm CrossFit

1 x 5 @ 0 lbs

65# barbell row

11

Janelle
Humphrey

6am CrossFit

1 x 5 @ 0 lbs

5x7 rows @75

11

Madison
White

7am CrossFit

1 x 5 @ 0 lbs

75 lb barbell row

11

Sarah
Mielke

7am CrossFit

1 x 5 @ 0 lbs

3 bands; sad sad

11

Taylor
Hempy

6am CrossFit

1 x 5 @ 0 lbs

5x7 bent over row - 75#

11

Samantha
Berenter

6am CrossFit

1 x 3 @ 5 lbs