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Components

Negative Pull-Ups

Metcon

Settings

Workout

09/03/2019

Skill Work

Negative Pull-Ups (Max Set EOMOM for 12 Minutes )

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

0:00-5:00
Buy-in: 400m Run
AMRAP in 05 Minutes
35 Double Unders (2:1 Singles)
09 Thrusters (50/35)

5:00-8:00 Rest 3 Minutes

8:00-12:00
Buy-in: 200m Run
AMRAP in 04 Minutes
35 Double Unders
09 Thrusters

12:00-15:00 Rest 3 Minutes

15:00-18:00
Buy-in: 100m Run (to street & back)
AMRAP in 03 Minutes
35 Double Unders
09 Thrusters

*Pick up each round where you left off in the last

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

Whiteboard:

Tuesday, September 03, 2019

Male Clients

1

cash
hamby

5:45PM CrossFit

1 x 5

2

Jack
Davis

8:30AM CrossFit

6 x 3

2

Jorge
Rojas

5:45PM CrossFit

1 x 3

2

Nick
Davidson

8:30AM CrossFit

6 x 3

2

Seth
McClellan

5:30AM CrossFit

2 x 3

2

Zach
Reeves

4:30PM CrossFit

6 x 3

3

Aaron
Coash

6:45PM CrossFit

5 x 2

super slow- 30 second drop

3

jaime
zamora

4:30PM CrossFit

6 x 2

3

Lui
Rodriguez

8:30AM CrossFit

6 x 2

3

Michal
Morelos

8:30AM CrossFit

5 x 2

3

Raine Corado
l

5:45PM CrossFit

6 x 2

4

Chase
Young

4:30PM CrossFit

6 x 1

5

Jacob
Young

4:30PM CrossFit

6 x 5

ring rows

6

Bill
Johnson

5:45PM CrossFit

1 x 3

green band

6

Jason
May

5:30AM CrossFit

2 x 3

blue band

Female Clients

1

Leah
Smith

5:30AM CrossFit

2 x 4

2

Ashley
Reeves

5:30AM CrossFit

1 x 3

3

Brooke
Silverthorn

5:45PM CrossFit

6 x 2

3

Melissa
McClellan

5:30AM CrossFit

1 x 2

4

Dana
Forehand

4:30PM CrossFit

6 x 4

ring rows

4

Jeannie
Bennett

8:30AM CrossFit

5 x 4

15lb bent over rows

5

Jessica
Wallace

5:30AM CrossFit

3 x 3

box, blue band