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Metcon

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Workout

Sept 17

Warm-up

A: Metcon (No Measure)

With an empty barbell:
3 Rounds of:
2 Muscle Snatch + 2 OHS + 2 Squat Snatch
1 Squat Clean + 1 Jerk
5 RDLs
10 X-Band Walks Left/Right
*Add light weight each set. Rest as needed between movements. This warm-up should take the full 12
minutes.

Strength/Skill

B1: Metcon (Weight)

1) EMOM 5:
1 Squat Snatch
*Add weight each round

B2: Metcon (Weight)

2) EMOM 5:
1 Squat Clean + Jerk
*Add weight each round

B3: Metcon (Weight)

3) EMOM 5:
3 Touch n Go Deadlifts

Extra Credit

C: Metcon (No Measure)

Reverse Hypers: 4 x 20-25. Rest 60s.
~https://www.youtube.com/watch?v=hhGy8kr5j7g&feature=youtu.be
OR
Glute Ham Raises: 4 x 6-10. Rest 60s
~https://www.youtube.com/watch?v=a16KiAkdfSw&feature=youtu.be

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

Whiteboard:

Monday, September 17, 2018

Male Clients

Female Clients

Fraleane
Holt

6:00 CrossFit Group Clase...

325 lbs

55, 60, 65, 70, 75- no squat on 75