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Metcon

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Workout

Monday

Warm-up

AMRAP x 6 MINUTES
9/6 Cal Bike
6/6 SA KB Swing
6/6 SA KB Press
9 Single Ring Ring Rows

Warm-Up

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK...
KB Snatch Progression

-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch

into...

ON A 8:00 RUNNING CLOCK...
J-Technique Review Rope Climb

-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand

(No Measure)

Warm-Up

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)

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

Whiteboard:

Monday, July 12, 2021

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

8 + 16

2

Amir
Ehrmann

5:00 pm CrossFit

4 + 15

3

Private

12:00 PM CrossFit

4 + 10

4

Lotan
Stern

5:00 am CrossFit

3 + 19

5

Mickey
$ Admony

5:00 pm CrossFit

3 + 15

6

Marc
Jones

5:00 am CrossFit

7 + 6

bike / 35# KB / 2 rope pull

7

KC
Cook

5:00 am CrossFit

6 + 1

Rope pull and 25 lb db

8

David
Guerra

5:00 am CrossFit

6 + 0

53#, PU's (RD1); Seated Rope (RD2)

9

Nir
Nehory

12:00 PM CrossFit

5 + 18

Did 1 rope climb each round

10

Antonio
Perez

Olympic Lifting: 7:00 PM

5 + 8

35#

11

Anastacio
Nieves

12:00 PM CrossFit

5 + 5

Rx weight and bike. Ring row pu

12

Mark
Brooks

5:00 pm CrossFit

5 + 3

Scaled at 35#; 2 ropes rd 1-10 PU the rest

13

Private

5:00 am CrossFit

4 + 32

14

Reid
Landry

5:00 pm CrossFit

4 + 18

21 rows 10 pull ups 53 lbs

15

Delton
de Armas

6:00 pm CrossFit

4 + 16

seated rope climbs; 35#kb

16

Aaron
Taylor

5:00 pm CrossFit

4 + 8

17

John
Curl

6:00 am CrossFit

4 + 0

53# / rope climb practice

17

Sudheer
Reddy

6:00 pm CrossFit

4 + 0

Rowing, Rope climbs and 35# KB

18

Private

6:00 am CrossFit

3 + 43

19

Eugene
Tsimberg

6:00 pm CrossFit

3 + 20

Strict pull-ups, 44lb KB

20

Sean
Williams

5:00 am CrossFit

3 + 15

Female Clients

1

Luz
Retana

8:00 PM CrossFit

6 + 5

25 kb

2

Amber
de Armas

6:00 pm CrossFit

5 + 12

15# KB, seated rope climb

2

Carley
Hanley

5:00 am CrossFit

5 + 12

bike, pu's, 20lb DB

3

Stacey
Davis

5:00 am CrossFit

5 + 6

15 cal row, 25# DB, PU att

4

Stephanie
Carenza

5:00 am CrossFit

5 + 2

bike- PUs- 25# KBS

5

titan
chijioke

7:00 am CrossFit

5 + 1

35#, and bike 12 calories each

6

Cathy
Landry

5:00 pm CrossFit

5 + 0

Banded pu. 20db

7

Michelle
Purcell

6:00 am CrossFit

4 + 21

~1.5 Rds Rx. burned hands on 3rd rope climb down; rest rds sub si...

8

Gina
Flores

8:00 PM CrossFit

4 + 10

9

Sherika
Johnson

5:00 pm CrossFit

4 + 6

10

Ellen
Fleckenstein

6:00 pm CrossFit

4 + 2

Rope practice, 26#

11

Amanda
(aka Fru F ...

6:00 pm CrossFit

4 + 0

15# kettle bell

11

Andrea
Williams

5:00 am CrossFit

4 + 0

1st 2 rounds 20lb kettle bell; 2nd 2 rounds 15 lb weight Modified...