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Metcon

5 Minutes of P. Breathing

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Workout

Partner Up!

- Metcon: Todays metcon will be done with a partner and work will be split as you see fit. This piece will test your ability to sustain a high output over a long period of time. Then you will be asked to perform some barbell work in a pre-fatigued state. You should do your best to remain smooth and consistent with your barbell, alternating between partners as you see fit.

Warm-up

A:

5 Minutes of Dynamic Warm-up

Then,

2 Rounds of:
1 min Row/Bike/Run/Ski
*Change machine each round
5 Power cleans
4 Front squats
3 S2OH
*Add weight each round up to metcon weight

Metcon

B: Metcon (AMRAP - Rounds)

With a partner:
8 Minutes of Rowing for max distance
8 Minutes of Bike or Ski Erg for max calories
8 Minutes of Max Distance Jog
8 Minutes of:
8 Power Cleans (135, 95)
6 Front Squats (135, 95)
4 S20H (135, 95)
*One person works. Split as desired. Score = total rounds of AMRAP

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

Extra Credit

C: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

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

Whiteboard:

Wednesday, October 16, 2019

Male Clients

1

Daniel
Scullion

6:00 CrossFit Group Clase...

7 Rounds

7+11 w/ DG/GB

1

Greg
Barber

6:00 CrossFit Group Clase...

7 Rounds

7+11 with Daniel and Glauber

2

Bradley
Farrell

6:00PM CrossFit Group Cla...

6 Rounds

+3 w/ Dom

2

Dominic
Talanca

6:00PM CrossFit Group Cla...

6 Rounds

6+3

3

Kevin
English

1:00PM CrossFit Group Cla...

4 Rounds

4 rounds + 11 reps w brother Dan

4

Joel
Brown

1:00PM CrossFit Group Cla...

0 Rounds

160#

5

Christian
Bolz

1:00PM CrossFit Group Cla...

999 Rounds

?????? 95#

6

Dan
Lee

6:00 CrossFit Group Clase...

8 Rounds

7+16 w/ Nate 2018m row 144 cal bike 1200m run

6

Nathan
Graff

6:00 CrossFit Group Clase...

8 Rounds

7+16 w Dan 2018m row 144 cal bike 1200m run

7

Charlie
Williams

6:00PM CrossFit Group Cla...

7 Rounds

115

7

Kevin
Boyette

6:00PM CrossFit Group Cla...

7 Rounds

Level 3 with Charlie

8

Dan
English

1:00PM CrossFit Group Cla...

4 Rounds

+11 reps. L3 me. W/Kev (Rx)

8

Jason
McLeod

6:00 CrossFit Group Clase...

4 Rounds

Solo no run

8

Jason
Wade

5:00PM CrossFit Group Cla...

4 Rounds

Partnered with Phillip, scaled at 115 lbs

8

Paul
Ragan

5:00PM CrossFit Group Cla...

4 Rounds

4 + 11 @115#

Female Clients

1

Kimberly
Grenier

6:00PM CrossFit Group Cla...

5 Rounds

+16 Siamese w/ Shelby and Courtney

1

Shelby
Morge

6:00PM CrossFit Group Cla...

5 Rounds

5 + 16 with Kim and Courtney

2

Andrea
Wilson

1:00PM CrossFit Group Cla...

3 Rounds

Lindsey and I struggled and completely lost track or didn't care

3

Heather
Metzler

6:00 CrossFit Group Clase...

0 Rounds

row-1945,bike2.7 miles,run-2,460-95lbs-6 rounds +1 clean

3

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

0 Rounds

6+1 lifts. 1945 row 2.7mi bike run... heather

4

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

100 Rounds

*felt like

5

Beth
Grace

8:45 CrossFit Group Class...

8 Rounds

Partner with Brooke- 8 rounds plus 7

5

Blair
Williams

6:00 CrossFit Group Clase...

8 Rounds

55# (tight back)

5

Private

6:00 CrossFit Group Clase...

8 Rounds

6

Christine
Cadwallader

8:45 CrossFit Group Class...

6 Rounds

110reps 75#

6

Jennifer
Sullivan

8:45 CrossFit Group Class...

6 Rounds

6.5 55#

6

Jessica
Wold

8:45 CrossFit Group Class...

6 Rounds

6+2 w/ Christine 75lbs

6

Monica
Jacobs

8:45 CrossFit Group Class...

6 Rounds

w/ Jen, row/bike/ski 55#

7

Courtney
Steele

6:00PM CrossFit Group Cla...

5 Rounds

5 + 16 Shelby & Kim

8

Debbie
Bolz

1:00PM CrossFit Group Cla...

0 Rounds

W/Christian