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Metcon

Run 4 x 300m repeats

1-3-5 SP, PP, PJ

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Workout

Monday, July 22

#NEVERMISSAMONDAY Do either workout first so hopefully people don’t have to share an air assault bike.

Warm-up

Run 500m
then
1 round of tabata alternating between
L-sits on parallettes & handstand holds

Metcon (Time)

3 rounds for time of:
20/15 Air Assault Calories
20 Alternating DB Snatches (50/35#)

Run 4 x 300m repeats (4 Rounds for time)

Run 300m for time. Rest the remained of that minute, plus an additional minute. Until you have run 300m four times.

1-3-5 SP, PP, PJ (1-1-1-1-1)

Every 2 minutes (E2MOM) Perform 1 strict press, 3 push press, and 5 push jerks with the same weight without reracking. Complete 5 sets.

Record your heaviest successfully completed complex.
*Do this weightlifting LAST. AFTER the other workouts today.

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

Whiteboard:

Monday, July 22, 2019

Male Clients

1

Ryan
Aker

6:00 PM CrossFit

6:18

All unbroken

2

Coach
Jake

12:00 PM CrossFit Advance...

7:38

3

Scott
Mann

8:30 AM CrossFit

7:45

4

Coach
Jose

4:00 PM CrossFit

7:57

5

John
Harris

6:00 PM CrossFit

8:06

6

Rob
McDaniel

8:30 AM CrossFit

9:08

7

Coach
Adam-Bomb

9:30 AM CrossFit

9:40

tired

8

Michael
Robles

12:00 PM CrossFit Advance...

9:43

9

Patrick
Elsasser

12:00 PM CrossFit Advance...

9:56

Unbroken Snatches.

10

Edward
Bennett

5:00 PM CrossFit

10:26

11

Junior
Robles

12:00 PM CrossFit Advance...

10:29

12

Mason
Radke

12:00 PM CrossFit Advance...

10:39

35

13

Eric
Knudsen

8:30 AM CrossFit

11:42:00

14

Darrin "D"
Kent

12:00 PM CrossFit Advance...

7:32

Bent over row, 50#

15

Brendan
Swan

5:00 AM CrossFit

8:18

16

Rafael
Sanchez Vera

5:00 PM CrossFit

8:38

40lbs

17

Coach
Tony

12:00 PM CrossFit Advance...

10:55

DB push press. Bad Back

18

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

13:53

30 lb DB

Female Clients

1

Michelle
Kibby

8:30 AM CrossFit

7:22

2

Drienna
Green

8:30 AM CrossFit

8:08

3

Leanne
Ewald

12:00 PM CrossFit Advance...

8:43

35# slowing it PF focus with breath again.

4

Sandy
“Pants” Diaz

4:00 PM CrossFit

8:49

5

Coach
K

6:00 AM CrossFit

9:07

6

Coach
Jaime

6:00 AM CrossFit

9:24

7

Maki
Garcia

5:00 PM CrossFit

9:31

8

Elissa
Marshall

6:00 AM CrossFit

9:47

9

Amy
Wilson

4:00 PM CrossFit

9:58

vegas got me like :/

10

Private

5:00 PM CrossFit

10:43

11

Ann
Kent

9:30 AM CrossFit

11:29

12

Sissy
Bojorquez

12:00 PM CrossFit Advance...

22:54

13

Yianoula
“Nola” Warne

6:00 PM CrossFit

8:07

25# DB

14

Kerri
Evans

6:00 PM CrossFit

8:22

25#

15

Bautista “B”
Spears

9:30 AM CrossFit

8:31

25

16

Jayme
Pilon

5:00 PM CrossFit

9:02

30lb

17

Sheri
Koch

8:30 AM CrossFit

9:08

30#

18

Lori
Sloan

6:00 PM CrossFit

9:23

20# DB

19

Brooklyn
“Brookie” ...

9:30 AM CrossFit

9:37

#25 DB

19

Heaven
Johnson

8:30 AM CrossFit

9:37

20

Kenzie
Farrier

9:30 AM CrossFit

9:39

15 lb db

20

Renetta
Johnson

8:30 AM CrossFit

9:39

25#

21

Private

6:00 AM CrossFit

10:19

22

Heather
Turski

12:00 PM CrossFit Advance...

10:38

30#