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Components

Metcon

5 Minutes of P. Breathing

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Workout

Partner Up!

- Metcon: Todays metcon will be done with a partner and work will be split as you see fit. This piece will test your ability to sustain a high output over a long period of time. Then you will be asked to perform some barbell work in a pre-fatigued state. You should do your best to remain smooth and consistent with your barbell, alternating between partners as you see fit.

Warm-up

A:

5 Minutes of Dynamic Warm-up

Then,

2 Rounds of:
1 min Row/Bike/Run/Ski
*Change machine each round
5 Power cleans
4 Front squats
3 S2OH
*Add weight each round up to metcon weight

Metcon

B: Metcon (AMRAP - Rounds)

With a partner:
8 Minutes of Rowing for max distance
8 Minutes of Bike or Ski Erg for max calories
8 Minutes of Max Distance Jog
8 Minutes of:
8 Power Cleans (135, 95)
6 Front Squats (135, 95)
4 S20H (135, 95)
*One person works. Split as desired. Score = total rounds of AMRAP

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

Extra Credit

C: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

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

Whiteboard:

Wednesday, August 28, 2019

Male Clients

1

Dan
Glauber

6:00 CrossFit Group Clase...

37 Rounds

37+1 w/ 💀-ion

1

Daniel
Scullion

6:00 CrossFit Group Clase...

37 Rounds

37+1

2

Charlie
Williams

6:00PM CrossFit Group Cla...

5 Rounds

+5

3

Joel
Brown

5:00PM CrossFit Group Cla...

4 Rounds

4+4 by myself 2055 row 66cal bike 800m run

4

Bradley
Cooke

5:00PM CrossFit Group Cla...

2 Rounds

Solo - 1865m/65cal/600m/135lbs

5

Greg
Barber

6:00 CrossFit Group Clase...

0 Rounds

w/ Anthony and Clark

6

Dan
Lee

6:00 CrossFit Group Clase...

32 Rounds

6

Jason
McLeod

6:00 CrossFit Group Clase...

32 Rounds

W/ Dan skipped front squats

7

Kevin
English

1:00PM CrossFit Group Cla...

7 Rounds

L3 - w Meg “Wonder Woman” G! Row 1160 meters, Bike 77cals, Run 10...

8

Paul
Ragan

5:00PM CrossFit Group Cla...

6 Rounds

+8 w/ Katie: 1750m, 107 cal ski, 1800m run, 95#

9

Christian
Bolz

1:00PM CrossFit Group Cla...

5 Rounds

95# scott s

10

Bradley
Farrell

6:00PM CrossFit Group Cla...

4 Rounds

+9 @ L3 w/ Dom

10

Dominic
Talanca

6:00PM CrossFit Group Cla...

4 Rounds

L3: 4+9

Female Clients

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

800 Rounds

W/ Kevin, don’t how to measure this, splits: 1124m, 51cals, 5-200...

2

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

7 Rounds

7+2 team burgh/philly

3

Shelby
Morge

6:00PM CrossFit Group Cla...

5 Rounds

5+5, with Charlie and Elizabeth

4

Heather
Metzler

8:45 CrossFit Group Class...

0 Rounds

95lbs

5

Private

6:00 CrossFit Group Clase...

28 Rounds

5

Fraleane
Holt

6:00 CrossFit Group Clase...

28 Rounds

+2 - with Cindy- 75#

6

Olessia
Roth

5:00PM CrossFit Group Cla...

12 Rounds

R(2)837,B(2)45,J(4)800+PC/FS/S2OH@85(4)

7

Brooke
Scacheri

8:45 CrossFit Group Class...

7 Rounds

+9 reps 55#, then 35# 1/2 way

7

Monica
Jacobs

8:45 CrossFit Group Class...

7 Rounds

+9 reps, w/ Brooke 😊, 55#

8

Katie
Ragan

5:00PM CrossFit Group Cla...

6 Rounds

+8 @65lbs w/Paul

9

Andrea
Wilson

5:00PM CrossFit Group Cla...

5 Rounds

@85 w/Olessia +1800m row; 95cal bike; 1800 run

9

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

5 Rounds

5+5

10

Anna
Zarn

6:00 CrossFit Group Clase...

4 Rounds

55#, 1 mile row, 2 mile bikes, solo

10

Christine
Cadwallader

8:45 CrossFit Group Class...

4 Rounds

65

11

Jennifer
Sullivan

CrossFit: 7:00 AM

1 Rounds

Worked hard

12

Blair
Williams

6:00 CrossFit Group Clase...

0 Rounds

Didn’t keep track but 💦 😆

12

Karla
Fierimonte

8:45 CrossFit Group Class...

0 Rounds

Just worked