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Metcon

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Sunday 080220

CrossFit

[WARM-UP]
6 Mins. For Quality:
20 Single Unders
:20 Side Plank /SIDE
20 Shoulder Taps
20 1-Arm DB Strict Press

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).

[PRACTICE]
1 Round:
10 Double Unders
6 1-Arm DB Clean and Jerks /SIDE

Metcon (AMRAP - Rounds and Reps)

"6 Feet Apart"

6 Min. AMRAP:
30 Double Unders
10 1-Arm DB Clean and Jerks

REST 2 Mins.

6 Min. AMRAP:
30 Double Unders
10 1-Arm DB Clean and Jerks

[SCALING]

DOUBLE UNDERS: Reduce reps, :40 Time Cap, 45 Single Unders, 30 Line Hops, 15 Over and Back DB Hops.

CLEAN AND JERKS: Slam Balls, KB/DB Swings, Russian KB/DB Swings, Barbell (95/65).

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

Whiteboard:

Sunday, August 02, 2020

Male Clients

Peter
Gannon

HOME WOD (Log Scores Only...

6 + 56

3+35 3+21 45# dumbbell

Female Clients