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Metcon

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WOD - Thursday, August 2, 2018

Metcon

Weightlifting

EMOM 9 (3 Rounds)

Min 1 - 5 Reps Front Squat @ 75%
Min 2 - 3 Reps Front Squat @ 80%
Min 3 - 1 Rep Front Squat @ 85%

Front Squat (1X5@ 75%; 1X3 @ 80%; 1X1 @ 85%)

Front Squat

Enter heaviest weight.

Metcon (AMRAP - Rounds and Reps)

Partner WOD
AMRAP with a 20 minute running clock

AMRAP 10
16/12 Cal Row
8 Deadlift (115/75)
4 Thrusters

AMRAP 10
16/12 Cal Row
8 Deadlifts (95/65)
4 Thrusters

Rx+= (135/95): (115/75)
Rx55+ & Scaled = (95/65); (75/55)

With a 20 minute running clock, complete two AMRAP 10's with no rest between I Go/You Go style. Ex: Partner A will complete a whole round, then rest while Partner B completes a whole round. Score is total team rounds and reps.

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

Whiteboard:

Thursday, August 02, 2018

Male Clients

1

Private

4:30 PM CrossFit

3 x 1 @ 295 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 265 lbs

225-245-265

3

Private

5:00 AM CrossFit

1 x 1 @ 225 lbs

3

JP
Short

8:00 AM CrossFit

1 x 1 @ 225 lbs

4

Paul
Miller

4:30 PM CrossFit

1 x 1 @ 215 lbs

4

Rich
Marino

4:30 PM CrossFit

1 x 1 @ 215 lbs

5

Michael
Wolf

5:00 AM CrossFit

1 x 1 @ 205 lbs

5

Wallis
Shoppy

5:00 AM CrossFit

1 x 1 @ 205 lbs

6

Dave
Lombardo

5:00 AM CrossFit

3 x 1 @ 195 lbs

6

Harris
Frank

5:00 AM CrossFit

3 x 1 @ 195 lbs

7

Brennan
Wesolowski

8:00 AM CrossFit

3 x 1 @ 185 lbs

7

Jeff
Austin

8:00 AM CrossFit

3 x 1 @ 185 lbs

8

Alan
Bowers

4:30 PM CrossFit

3 x 1 @ 165 lbs

8

Tim
Gaddis

8:00 AM CrossFit

3 x 1 @ 165 lbs

8

Emmanuel
Perry

4:30 PM CrossFit

1 x 1 @ 165 lbs

9

Dale
Rinkenberger

5:30 PM CrossFit

3 x 1 @ 155 lbs

10

Robin
Gautham Mu ...

7:30 PM CrossFit

3 x 1 @ 135 lbs

11

Eric
Kjode

6:00 AM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Private

4:30 PM CrossFit

3 x 1 @ 170 lbs

2

Kasey
Kohring

5:30 PM CrossFit

3 x 1 @ 160 lbs

140/150/160

3

Sherry
Godfrey

6:00 AM CrossFit

1 x 1 @ 145 lbs

130,140,145

4

Jessica
Chauncey

5:00 AM CrossFit

1 x 1 @ 135 lbs

4

Victoria
Duncan

5:00 AM CrossFit

1 x 1 @ 135 lbs

5

Emily
Thaxton

8:00 AM CrossFit

3 x 1 @ 125 lbs

5

Jena
Marullo

8:00 AM CrossFit

1 x 1 @ 125 lbs

6

Lily
Anderson

8:00 AM CrossFit

1 x 1 @ 120 lbs

6

Michelle
Vaughn

8:00 AM CrossFit

1 x 1 @ 120 lbs

7

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 115 lbs

8

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 105 lbs

9

Jen
Thompson

8:00 AM CrossFit

1 x 1 @ 95 lbs

9

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 95 lbs

9

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 95 lbs

10

Estela
Falla-Ross

6:00 AM CrossFit

1 x 1 @ 85 lbs

10

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 85 lbs

10

Teresa
Eubanks

8:00 AM CrossFit

1 x 1 @ 85 lbs

11

Aimee
Wolf

5:00 AM CrossFit

1 x 1 @ 80 lbs

11

Linnet
Orbe

6:00 AM CrossFit

1 x 1 @ 80 lbs

75, 75, 80

12

Kim
Hullett

4:30 PM CrossFit

1 x 1 @ 75 lbs

13

LeAnn
Austin

8:00 AM CrossFit

1 x 3 @ 65 lbs