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Components

Bar Dips

Seated banded lat pul ...

Metcon

Settings

Workout

Oct. 2.

Warm-up

A: Metcon (No Measure)

Coaches choice

Strength/Skill

B1: Bar Dips (3x10 strict. Add weight if able.)

B2: Seated banded lat pull downs (3x20 rest 60 seconds.)

https://www.youtube.com/watch?v=KW75aY5V7bs

Metcon

C: Metcon (AMRAP - Reps)

5 Rounds of, 30s work/30s Rest:

1a) KBS (53, 35)
1b) Mountain Climbers
1c) Hollow Rocks
1d) Double Unders

Rx+:(1b = Handstand Push-ups) (1c = T2B) (1d = Triple Unders)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)

*Score = total reps completed

Put total reps of each movement in notes.

Accessory Work

D: Metcon (No Measure)

3 Min bike, jog, ski, or row.

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

Whiteboard:

Tuesday, October 02, 2018

Male Clients

1

Bradley
Farrell

6:00PM CrossFit Group Cla...

3 x 10

175

1

Brian
Rogers

6:00 CrossFit Group Clase...

3 x 10

1

Clark
Wilson

6:00 CrossFit Group Clase...

3 x 10

@192

1

Dan
Glauber

6:00 CrossFit Group Clase...

3 x 10

body weight

1

Daniel
Scullion

6:00 CrossFit Group Clase...

3 x 10

BW

1

Greg
Barber

6:00 CrossFit Group Clase...

3 x 10

170bw +30

1

Kevin
English

5:00PM CrossFit Group Cla...

3 x 10

2

Dominic
Talanca

6:00PM CrossFit Group Cla...

3 x 10

Assisted

2

Ryan
Fox

6:00 CrossFit Group Clase...

3 x 10

Female Clients

1

Courtney
Steele

6:00 CrossFit Group Clase...

3 x 10

Bw: 145#

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

3 x 10

2

Heather
Metzler

8:45 CrossFit Group Class...

3 x 8

Did less for shoulder

3

Shelby
Morge

1:00PM CrossFit Group Cla...

3 x 7

BW, did the rest with green band

4

Monica
Jacobs

8:45 CrossFit Group Class...

3 x 5

Bw: 129#

5

Christina
Dees

7:00 CrossFit Group Clase...

3 x 3

thin red band, 1 set thick purp

6

Amanda
Wickman

6:00PM CrossFit Group Cla...

3 x 10

1 @ orange band 2 @ orange + blue

6

Anna
Zarn

6:00PM CrossFit Group Cla...

3 x 10

Two thin bands

6

Brooke
Scacheri

8:45 CrossFit Group Class...

3 x 10

Black band

6

Emma
English

5:00PM CrossFit Group Cla...

3 x 10

Used bands

6

Fraleane
Holt

7:00 CrossFit Group Clase...

3 x 10

Banded

6

Jade
Knutson Day

6:00 CrossFit Group Clase...

3 x 10

2 sets w/green band and 1 w/blue band

6

Kimberly
Grenier

1:00PM CrossFit Group Cla...

3 x 10

Black band

6

Krissi
Evans

7:00 CrossFit Group Clase...

3 x 10

7 w 1 small band, remaining with two small bands

6

Kristy
Norton

5:00PM CrossFit Group Cla...

3 x 10

orange band

6

Lisa
Pope

6:00PM CrossFit Group Cla...

3 x 10

2bands

6

Selena
Boyette

6:00 CrossFit Group Clase...

3 x 10

Green band, narrow

7

Lindsey
Gerkens

8:45 CrossFit Group Class...

3 x 8

W band

8

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1