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Speed Back Squats

Metcon

Freshman V2

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Workout

Sept 6

Friday, Sep. 7th we will have amended hours. In the morning: 6:00am&7:00pm and In the evening: 5:00pm&6:00pm

Warm-up

A: Metcon (No Measure)

7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca,
backpedal, 90 degree hip rotation, burpee broad jumps.
Then,
Grab two DBs and complete:
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
Rest 30s
5 DB Power Cleans
5 DB Thrusters

*This give you a good idea of weight choices for the Metcon.

Strength/Skill

B: Speed Back Squats (3 x 3 @70%, 3 x 3 @75%. Rest 90s after each set.)

Metcon Prep

C: Metcon (Weight)

DB Power Clean + DB Thrusters

3 x 3 + 3. Rest 60s.

Metcon

D: Freshman V2 (AMRAP - Rounds and Reps)

AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)

L3: (40, 30)
L2: (30, 20)
L1: (25, 15)
Beginner Option:
AMRAP 5:
7 DB Thrusters (light)
7 Squat Thrusts or 7 Burpees

Extra Credit

E: Metcon (No Measure)

Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.

*This is an anti-rotation, anterior core movement. Brace hard and resist rotation

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

Whiteboard:

Thursday, September 06, 2018

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

3 x 3 @ 345 lbs

2

Joel
Brown

6:00 CrossFit Group Clase...

3 x 3 @ 305 lbs

3

Dan
Glauber

6:00 CrossFit Group Clase...

3 x 3 @ 245 lbs

3

Daniel
Scullion

6:00 CrossFit Group Clase...

3 x 3 @ 245 lbs

4

Greg
Barber

6:00 CrossFit Group Clase...

3 x 3 @ 230 lbs

210 for 3 and 230 for 3

5

Nathan
Graff

6:00 CrossFit Group Clase...

3 x 3 @ 205 lbs

6

Alan
Brook

8:45 CrossFit Group Class...

3 x 3 @ 195 lbs

6

Kevin
English

5:00PM CrossFit Group Cla...

3 x 3 @ 195 lbs

7

Phillip
Jacobs

5:00PM CrossFit Group Cla...

3 x 3 @ 190 lbs

185

Female Clients

1

Kimberly
Grenier

6:00PM CrossFit Group Cla...

3 x 3 @ 185 lbs

2

Denise
Heye

8:45 CrossFit Group Class...

3 x 3 @ 165 lbs

3

Cherie
Borders

7:00 CrossFit Group Clase...

3 x 3 @ 145 lbs

3

Shelby
Morge

8:45 CrossFit Group Class...

3 x 3 @ 145 lbs

3 x 3 @ 135, 3 x 3 @ 145

4

Christine
Cadwallader

8:45 CrossFit Group Class...

3 x 3 @ 135 lbs

5

Amanda
Wickman

6:00PM CrossFit Group Cla...

3 x 3 @ 125 lbs

3x3 @ 115, then 3x3 @ 125 74% / 81%

5

Courtney
Steele

1:00PM CrossFit Group Cla...

3 x 3 @ 125 lbs

72%

6

Amber
Barber

7:00 CrossFit Group Clase...

3 x 3 @ 115 lbs

105, 115

6

Jamie
Troche

6:00 CrossFit Group Clase...

3 x 3 @ 115 lbs

7

Anna
Zarn

6:00PM CrossFit Group Cla...

3 x 3 @ 105 lbs

75%

8

Monica
Jacobs

8:45 CrossFit Group Class...

3 x 3 @ 100 lbs

95#, 100#

9

Robynn
Tomaselli

1:00PM CrossFit Group Cla...

3 x 3 @ 95 lbs

10

Karla
Fierimonte

8:45 CrossFit Group Class...

3 x 3 @ 90 lbs

11

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

3 x 3 @ 85 lbs

12

Emma
English

5:00PM CrossFit Group Cla...

3 x 3 @ 65 lbs

12

Lisa
Pope

6:00PM CrossFit Group Cla...

3 x 3 @ 65 lbs