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Metcon

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Workout

Hundo

WOD - FBCF

Metcon (No Measure)

3 Supersets:
Max Reps Single Arm Kneeling Arnold Strict Press (left arm)
Max Reps Single Arm Kneeling Arnold Strict Press (right arm)
Rest 2:00 between sets

STIMULUS

    Today's No Measure is a simple one.. max strict presses on each side from a kneeling position
    This is 3 max rep sets on each side, with a full set being max left, and max right (no transition between)
    The Arnold press adds additional range of motion, turning the palm inward on the pressing hand so that we can bring our knuckles to beneath the chin
    The kneeling position places a midline demand we train for variance
    If we are pressing right our right hand, we are on our right knee (and vice versa)

Metcon (AMRAP - Rounds and Reps)

Rx+
100 Double-unders
Then:
8 OH Squats (135/95 lb.)
8 Burpee-over-the-bar Jumps
AMRAP 12 min.

Rx
100 Double-unders
Then:
8 OH Squats (95/65 lb.)
8 Burpee-over-the-bar Jumps
AMRAP 12 min.

Fitness
100 Single Unders
Then:
8 OH Squats
8 Burpee-over-the-bar Jumps
AMRAP 12 min.

WOD - Home Gym

Metcon (No Measure)

3 Supersets:
Max Reps Single Arm Kneeling Arnold Strict Press (left arm)
Max Reps Single Arm Kneeling Arnold Strict Press (right arm)
Rest 2:00 between sets

Metcon (AMRAP - Rounds and Reps)

Dumbbell Version

100 Double-unders
Then:
8 SA. DB OH squat
8 Burpee over the DB jumps
AMRAP 12 min.

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

Whiteboard:

Monday, July 20, 2020

Male Clients

Brock
Johnson

Home Gym 7:30PM

5 + 1

#Sean
Wieser

Home Gym 7:30PM

6 + 0

115#

Del
Tutt

Home Gym 7:30PM

3 + 6

took 5 -1/2 mins for DUs. Grr

Private

Home Gym 7:30PM

3 + 0

Female Clients

Kendra
Lowry

5:30pm CrossFit All Level...

6 + 8

Private

Home Gym 7:30PM

5 + 5