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Components

Chest-To-Bar Pull-ups

Metcon

KB Tricep Extensions

Settings

Workout

Sep. 20

Warm-up

A:

3:00 - 10:00
2 rounds of BP
Upper Body Complex #2
8 Bent-over Barbell Rows
8 Muscle Cleans (Round #2 switch to Hang Power Cleans)
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns
10:00 - 20:00
Pull-ups Skill Work

Strength/Skill

B: Chest-To-Bar Pull-ups (30-50 - accumulate)

Chest-To-Bar Pull-ups

C2B Pull-ups

Rx+:(50-75 reps - accumulate)
Rx: (30-50 - accumulate)
L3: (Regular Pull-ups x 30-40 - accumulate)
L2: (Partner Assisted x 30 Reps accumulate)
L1: (Ring Rows x 30-50 Reps)
Beg: (1-Arm KB Rows x 50 reps each side)

Metcon

C: Metcon (Weight)

Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

Extra Credit

D: KB Tricep Extensions (4 x 10. Rest 60s.)

https://www.youtube.com/watch?v=IahiNLDg8Ok&feature=youtu.be

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

Whiteboard:

Friday, September 20, 2019

Male Clients

1

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 74

2

Scott
Stalls

8:45 CrossFit Group Class...

1 x 62

3

Kevin
English

1:00PM CrossFit Group Cla...

1 x 50

10 min EMOM x 5

4

Chris
Davis

5:00PM CrossFit Group Cla...

1 x 50

4

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 50

Lipping pull-ups 5 emom x10

5

Christian
Bolz

1:00PM CrossFit Group Cla...

1 x 38

6

Adam
Zazzali

6:00 CrossFit Group Clase...

10 x 4

kip

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

10 x 6

Kipping C2B

2

Heather
Metzler

CrossFit: 7:00 AM

10 x 5

Kipping and chin up

2

Shelby
Morge

5:00PM CrossFit Group Cla...

10 x 5

kipping c2b

3

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 35

Kipping C2B

4

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 30

L3 negatives

5

Rachel
Hatfield

5:00PM CrossFit Group Cla...

10 x 7

Jump-up and “slowly” descend (not quite Rach H; work on it!)

6

Beth
Grace

8:45 CrossFit Group Class...

10 x 5

Butterfly pull Ups

6

Courtney
Steele

5:00PM CrossFit Group Cla...

10 x 5

Regular butterflies

6

Jessica
Wold

8:45 CrossFit Group Class...

1 x 5

Worked on butterfly

7

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 3

With bands full ROM

7

Christine
Abbata

5:00PM CrossFit Group Cla...

10 x 3

Kipping PUs

7

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 3

Eccentric

7

Private

CrossFit: 7:00 AM

10 x 3

7

Kimberly
Grenier

5:00PM CrossFit Group Cla...

10 x 3

Banded

8

Eryn
Davis

5:00PM CrossFit Group Cla...

1 x 0

Strict pull-ups