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Metcon

Metcon

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Workout

Fantastic Friday Workout

Metcon (AMRAP - Reps)

15 Minute Alternating EMOM of:

- 12 wall balls 20/14#
- 8 burpees
- 20 double unders (50 singles)

RX+ 15 wall balls, 12 burpees, 35 double unders

Scale to a number of reps that takes no more than 35-40 seconds. If you finish all 15 minutes you get 15 points.

Metcon (4 Rounds for reps)

4 sets of:

1:00 max effort dumbbell push press 50/35#
1:00 behind the neck PVC pipe shoulder press. Yes, seriously just a PVC pipe. Press fast! I can tell you are skeptical, just wait...
2:00 rest

***use a weight that you can complete atleast 10 consecutive reps.

Score is total number of push presses + total number of pvc pipe presses. For pvc pipe press to count, you must reach full lockout overhead and touch your back on the way down each rep.

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

Whiteboard:

Friday, July 12, 2019

Male Clients

1

Donnie
Barbour

Drive Thru

15 Reps

15/12/50

1

Private

4:30 PM CrossFit

15 Reps

1

Nathan
Trevillian

5:30 PM CrossFit

15 Reps

25# ball. 15 burp, 50 DU

1

Paul
Miller

Drive Thru

15 Reps

2

Aaron
Carver

4:30 PM CrossFit

15 Reps

2

Clint
VanHoy

8:00 AM CrossFit

15 Reps

2

Dave
Lombardo

5:00 AM CrossFit

15 Reps

2

Dustin
Walton

Drive Thru

15 Reps

2

Max
Leaming

5:00 AM CrossFit

15 Reps

2

Mike
Witt

4:30 PM CrossFit

15 Reps

2

Robin
Gautham Mu ...

5:30 PM CrossFit

15 Reps

3

Aiden
Bryant

4:30 PM CrossFit

15 Reps

3

Chris
Bryant

4:30 PM CrossFit

15 Reps

Singles

3

Dale
Rinkenberger

4:30 PM CrossFit

15 Reps

Singles

3

Harris
Frank

5:00 AM CrossFit

15 Reps

3

Johny
Mathur

Drive Thru

15 Reps

3

Marcus
Garrett

5:00 AM CrossFit

15 Reps

singels

3

Mike
Collins

5:30 PM CrossFit

15 Reps

16#, 50 singles

3

Rich
Marino

4:30 PM CrossFit

15 Reps

3

Robert
Meredith Jr

10:00 AM CrossFit

15 Reps

plate hops 25lbs

4

Victor
Jimenez

8:00 AM CrossFit

13 Reps

5

Chris
Davis

10:00 AM CrossFit

10 Reps

singles, all rounds completed w/ 50 singles

5

Erik
Manning

6:00 AM CrossFit

10 Reps

Attempted doubles

Female Clients

1

Lori
Adkins

8:00 AM CrossFit

14 Reps

2

Jesseca
Rodriguez

10:00 AM CrossFit

15 Reps

2

Katherine
Tullis

Drive Thru

15 Reps

PR WB

2

Paulina
Dudkiewicz

5:30 PM CrossFit

15 Reps

2

Victoria
Duncan

5:30 PM CrossFit

15 Reps

3

Estela
Falla-Ross

6:00 AM CrossFit

15 Reps

air squat/pushup/situps -bad knee

3

Hannah
Padovano

5:30 PM CrossFit

15 Reps

3

Jami
Latham

10:00 AM CrossFit

15 Reps

10# wb; singles

3

Jennifer
Vermilyea

10:00 AM CrossFit

15 Reps

3

Jessyca
Doty

5:30 PM CrossFit

15 Reps

3

Kelsey
Questel

6:00 AM CrossFit

15 Reps

10 du

3

Kiyoka
Yahaba

5:30 PM CrossFit

15 Reps

3

LeAnn
Austin

8:00 AM CrossFit

15 Reps

8# ball - all 15 sets of everything

3

Lissy
Cowdery

5:30 PM CrossFit

15 Reps

3

Mayra
Jones

10:00 AM CrossFit

15 Reps

3

Michelle
Vaughn

8:00 AM CrossFit

15 Reps

12" wb

3

Rebecca
Shoppy

5:30 PM CrossFit

15 Reps

3

Sharon
Brooks

5:30 PM CrossFit

15 Reps

4

Ashley
Barnes

Drive Thru

0 Reps

6,4,20 single jump rope, 10 lb