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Components

Metcon

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Gymnastics

15 mins

Metcon (10 Rounds for reps)

Pull-up Conditioning
10 min EMOM
Min 1-5: 5-10 Strict Pull-ups (Rx+C2B)
Min 6-10: 5-10 Kipping or Butterfly Pull-ups (Rx+ C2B)

Metcon

Metcon (2 Rounds for time)

21-15-9
Deadlift (Rx+ 225/155)(185/125)
HSPU

10 min cap

*At the end of the cap, straight into...

21-15-9
T2B
Row for Cals

*Can start on either metcon. 2nd metcon begins at the 10 minute mark if you are done or not.

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

Whiteboard:

Wednesday, September 07, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

82 Total Reps

2

Cory
McCleaf

6:00 PM CrossFit

70 Total Reps

3

Jason
Cansler

6:00 PM CrossFit

50 Total Reps

c2b all

4

Gary
Blount

5:00 PM CrossFit

81 Total Reps

5

Kason
Davis

6:00 PM CrossFit

70 Total Reps

6

christopher
carroll

11:00 AM CrossFit

59 Total Reps

6

James
Gutin

9:00 AM CrossFit

59 Total Reps

7

Justin
Higbee

5:00 PM CrossFit

50 Total Reps

7

Steve
Schuler

6:00 PM CrossFit

50 Total Reps

7

Young
Kim

7:00 PM CrossFit

50 Total Reps

8

John
Quattlebaum

6:00 AM CrossFit

48 Total Reps

9

Travis
Stutts

6:00 PM CrossFit

40 Total Reps

10

Todd
McDaniel

6:00 AM CrossFit

37 Total Reps

6-10 = Kipping

11

Brett
Williams

7:00 PM CrossFit

50 Total Reps

strict pullup (some disc. at top) 5 rds invert rings

11

Carlos
Jara

6:00 AM CrossFit

50 Total Reps

11

Dan
Carley

5:00 AM CrossFit

50 Total Reps

12

Michael
Eannone

7:00 PM CrossFit

47 Total Reps

13

Santiago
Ospina

6:00 PM CrossFit

35 Total Reps

Female Clients

1

Lana
Moeller

6:00 PM CrossFit

58 Total Reps

2

Anna
Burdette

9:00 AM CrossFit

75 Total Reps

3

Holli
Christ

6:00 AM CrossFit

58 Total Reps

4

Michelle
Shuck

5:00 PM CrossFit

47 Total Reps

5

Jackie
Cansler

6:00 PM CrossFit

40 Total Reps

3 strict 1-5 and 5 kipping 6-10

6

Amy
Bullock

6:00 AM CrossFit

37 Total Reps

1-5 interchange overhand + chin up 6-10 interchange kip + butterf...

7

Charley
Williams

9:00 AM CrossFit

100 Total Reps

Max resistance band

8

Page
Hannon

6:00 PM CrossFit

67 Total Reps

green and purple band, kip

9

Brittany
Dirmann

6:00 AM CrossFit

63 Total Reps

10

Caitlin
Woodrow

7:00 PM CrossFit

55 Total Reps

purple band for strict kipping swing

11

Jennifer
Rosa

9:00 AM CrossFit

52 Total Reps

strict p-u

12

Carolina
Martinez

6:00 AM CrossFit

50 Total Reps

purple, red band

12

Jenny
Rosas

6:00 AM CrossFit

50 Total Reps

12

Kelsey
Hight

5:00 PM CrossFit

50 Total Reps

13

Courtney
Schuler

11:00 AM CrossFit

46 Total Reps

box strict, 2 red kip

14

Jane
Minovskaya

6:00 PM CrossFit

40 Total Reps

14

Rachel
Klahr

6:00 PM CrossFit

40 Total Reps

blue green bands

15

Macaira
Herford

6:00 PM CrossFit

22 Total Reps