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Components

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Gymnastics

30 mins

Kipping Pull-up Progressions
3x30 sec hollow holds
3x30 sec arch holds

3x20-30 sec active bar hangs
3x10-20 beat swings

5 min EMOM
5-15 kipping pull-ups

*no butterfly
*scale to strict pull-ups if no kipping

Metcon

Metcon (5 Rounds for reps)

5 sets
1 min of work
10 KBS (Rx+2.0/1.25)(1.5/1)
ME Thrusters in remaining time (95/65)

*Rest 1 min after each round
*Each round for total thrusters completed

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

Whiteboard:

Wednesday, September 14, 2016

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

111 Total Reps

2

Cory
McCleaf

6:00 PM CrossFit

83 Total Reps

3

Robert
Herford

6:00 PM CrossFit

79 Total Reps

4

Kason
Davis

5:00 PM CrossFit

60 Total Reps

5

Travis
Stutts

6:00 PM CrossFit

57 Total Reps

6

Todd
McDaniel

6:00 AM CrossFit

56 Total Reps

7

Dan
Carley

6:00 PM CrossFit

41 Total Reps

8

Carlos
Jara

11:00 AM CrossFit

38 Total Reps

9

Justin
Higbee

11:00 AM CrossFit

36 Total Reps

10

Gabriel
Flecha

11:00 AM CrossFit

34 Total Reps

11

Gary
Sunstrom

5:00 AM CrossFit

31 Total Reps

12

Michael
Smith

6:00 AM CrossFit

30 Total Reps

13

Brett
Williams

7:00 PM CrossFit

50 Total Reps

rxkb/ 75# 1st overhead 2weeks

14

Private

6:00 PM CrossFit

34 Total Reps

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

87 Total Reps

2

Lana
Moeller

6:00 AM CrossFit

66 Total Reps

Tired. Need a rest day.

3

Amy
Bullock

6:00 AM CrossFit

65 Total Reps

4

Michelle
Shuck

11:00 AM CrossFit

64 Total Reps

5

Anna
Burdette

11:00 AM CrossFit

39 Total Reps

6

Holli
Christ

6:00 AM CrossFit

61 Total Reps

7

Cassie
Steck

11:00 AM CrossFit

46 Total Reps

8

Lisa
Hovis

6:00 PM CrossFit

40 Total Reps

9

Carolina
Martinez

6:00 PM CrossFit

35 Total Reps

10

Jenny
Rosas

11:00 AM CrossFit

29 Total Reps

11

Ivette
Morales

9:00 AM CrossFit

63 Total Reps

12

Caitlin
Woodrow

7:00 PM CrossFit

61 Total Reps

red kb 45lbs thrusters

13

Jane
Minovskaya

6:00 PM CrossFit

53 Total Reps

red kbs

14

Cara
Stutts

6:00 PM CrossFit

51 Total Reps

22lb KB/35lb thrusters

15

Charley
Williams

9:00 AM CrossFit

50 Total Reps

45# ugh

16

Georgia
Rivers

6:00 AM CrossFit

41 Total Reps

16

Rachel
Klahr

6:00 PM CrossFit

41 Total Reps

65#

17

Martha
Brown

6:00 AM CrossFit

38 Total Reps

red kb