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Barbell Cycle Complex

Metcon

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Workout

Monday, September 23, 2019

Barbell Cycle Complex

In 15 mins, build to a heavy complex of:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

We are working on Barbell cycling. Building every 1:30/2:00 will give you 7-10 attempts. Hands must stay in place on Barbell during entire complex.

Metcon (AMRAP - Rounds and Reps)

"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

RX: 115/85
RX+: 135/95

C.E.

Capacity Builder:
Alternating EMOM for 5 Rounds:
Odd Minute: 40 Unbroken DUs or 80 Singles
Even Minute: 40% Unbroken Pull Ups/Banded Pull Ups/Ring Rows

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

Whiteboard:

Monday, September 23, 2019

Male Clients

1

Caleb
Havens

CrossFit: 5:30 PM

5 x 6 @ 185 lbs

6 reps = 1 Hang Power Snatch 2 Power Snatch 3 Overhead Squats

2

John
Scarbrough

CrossFit 6:00am

1 x 1 @ 155 lbs

3

Ryan
Lee

CrossFit 4:30pm

1 x 1 @ 145 lbs

1 Hang Snatch 2 Power Snatch 3 OHS

4

Tyler
Scott

CrossFit 4:30pm

1 x 1 @ 115 lbs

5

Jay
Scherer

CrossFit 6:00am

1 x 1 @ 105 lbs

6

Mark
Hall

CrossFit 6:00am

1 x 1 @ 95 lbs

7

Scott
Anton

CrossFit 6:00am

1 x 1 @ 85 lbs

8

Eric
Litteken

CrossFit 6:00am

1 x 1 @ 65 lbs

Female Clients

1

Erin
Steinfath

CrossFit 4:30pm

1 x 1 @ 105 lbs

2

Amy
Anton

CrossFit: 5:30 PM

1 x 1 @ 90 lbs

complex PR

2

Kena
Brannan

CrossFit 6:00am

1 x 1 @ 90 lbs

3

Alicia
Harrison

CrossFit 4:30pm

1 x 1 @ 75 lbs

3

Amber
Litteken

CrossFit 6:00am

1 x 1 @ 75 lbs

4

Melissa
Waters

CrossFit 4:30pm

1 x 1 @ 70 lbs

5

Jessica
Johnson

CrossFit 4:30pm

1 x 1 @ 65 lbs

6

Leah
Scott

CrossFit 4:30pm

1 x 1 @ 50 lbs

PR