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Components

Metcon

Deadlift

Metcon

Settings

Workout

Thursday

Metcon

A: Metcon (Time)

Rx =
for time:
100 wall balls (20/14)
50 kettlebell swings (53/36) or db snatch (50/35)
25 ctb pull-ups or 15 bar muscle ups

Rx+ =
for time:
120 wall balls (20/14)
60 kettlebell swings (53/36) or db snatch (50/35)
30 bar muscle ups

18 minute time cap*

Strength

B: Deadlift (5 Sets of 3 Reps Climbing Not TNG)

Reset each rep.

Extra

C: Metcon (AMRAP - Rounds and Reps)

Rx =
8 minute AMRAP of:
16 pistol squats
32' handstand walk
16 GHD situps

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

Whiteboard:

Thursday, September 16, 2021

Male Clients

1

BJ
Marsh

CrossFit: 5:00 AM

17:00

Db snatch

2

Jesse
Cook

Open Gym

17:49

Db snatch

3

Adam
Cole

CrossFit: 12:00 PM

9:41

c2b

4

Private

CrossFit: 6:00 AM

11:30

5

John
Mullen

CrossFit: 5:00 AM

12:45

Sorta ctb

6

Johndavid
Storn

CrossFit: 12:00 PM

13:37

7

Andy
Kaestle

CrossFit: 5:00 AM

14:20

120 wall balls (unbroken), 60 kettle bell swings, 40 C2B pull ups

8

Derek
Odom

Open Gym

14:58

9

yasser
elhariry

CrossFit: 5:00 AM

11:50

Pull ups

10

Private

CrossFit: 12:00 PM

12:49

Female Clients

1

Alaina
Savage

Open Gym

9:40

2

Nicole
Laudano

CrossFit: 12:00 PM

10:42

DB Sn & BMUs

3

Heather
Lynaugh

Open Gym

11:38

C2b, db snatch

4

Anna
McKay

CrossFit: 6:00 AM

12:26

KB swings and C2B

5

Paris
McAdam

CrossFit: 12:00 PM

13:27

Ctb

6

Gillian
Sowden

CrossFit: 6:00 AM

14:05

7

Irma
Vlasac

CrossFit: 6:00 AM

12:35

Banded pull ups, all else rx

8

KRYSTAL
SEWELL

CrossFit: 6:00 AM

13:59

90 WB (sciatica), 26# kb snatch, strict C2B