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Metcon

Metcon

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Workout

CF - 9/9/21

A:

3-4 sets w/ pvc

10 passthroughs
5 around the worlds
5 snatch balance
5 hang squat satch

B: Metcon (AMRAP - Rounds)

EMOM 10
3 squat snatch

GPP @ 95/65

COMP @ 135/95

*score is rds completed

C: Metcon (AMRAP - Reps)

4 Sets: 3 min on / 2 min off

GPP:
10 ttb
10 bjo 24/20
10 alt db hang clean and jerk 50/35
*amrap CTB in remaining time

COMP:
10 ttb
10 bjo 30/24
10 alt db hang clean and jerk 50/35
*amrap BMU in remaining time

Score is total reps of CTB or BMU

D: Metcon (No Measure)

Bonus Fitness

2x 30 ghdsu; rest :75 btw
2 x 750m ski @ 2k pace; rest :90 btw

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

Whiteboard:

Thursday, September 09, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

10 Rounds

1

JD
Mason

5:00 PM CrossFit

10 Rounds

1

Tyler
Parker

5:00 AM CrossFit

10 Rounds

2

Brady
Killion

11:30 AM CrossFit

10 Rounds

2

David
Kan

6:00 PM CrossFit

10 Rounds

#95

Female Clients

1

Melanie
Velazquez

6:00 PM CrossFit

10 Rounds

2

Alaina
Hahnfeldt

6:00 PM CrossFit

10 Rounds

2

Brittany
Hanback

11:30 AM CrossFit

10 Rounds

2

Flor
Jalikis

5:00 AM CrossFit

10 Rounds

2

Hadley
Davenport

11:30 AM CrossFit

10 Rounds

2

Hannah
Russell

5:00 AM CrossFit

10 Rounds

75

2

Kristina
Moore

4:00 PM CrossFit

10 Rounds

#75

2

Susie
Bilbro

6:00 AM CrossFit

10 Rounds

3

Morgan
Webb

5:00 AM CrossFit

10 Rounds

55 lbs

3

Sage
West

4:00 PM CrossFit

10 Rounds

55#

3

Shannon
Lyczkowski

6:00 PM CrossFit

10 Rounds

45lbs

3

Taylor Marie
Reid

5:00 PM CrossFit

10 Rounds

1-3 @55 4-6@ 60 7-10 @65