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Death by Bodyweight B ...

Metcon

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Workout

**Death By**

Warm-up

Run 400m

Then,

2 Rounds of:
5 Push-ups
10 Banded Squats
5 Pull-ups
10 Russian KBS (moderate)

Strength

Death by Bodyweight Back Squats (AMRAP - Rounds and Reps)

With a continuously running clock:
Perform 1 Back Squat @ Bodyweight the first minute,
2 Back Squats the second minute, 3 Back Squats the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

(15 Minute CAP)

Details:
Scale to a weight around 70-80% of your 1 RM

Rest

Rest five full bell cycles then begin the second Metcon.

Metcon (AMRAP - Rounds and Reps)

10 Minutes for Max Calories (bike ski or row)

*EMOM complete 8 Dumbbell Hang Squat Cleans (30/20's)(RX+ 50/30's)

Details:
You get the first whole minute on calories before starting Hang Squat Cleans

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

Whiteboard:

Wednesday, October 20, 2021

Male Clients

1

Adam
Gelfand

12pm CrossFit

14 + 12

2

Laith
Quntar

5pm CrossFit

14 + 0

3

Andrés
Herrera

12pm CrossFit

13 + 10

#150

4

Mike
Tighe

4pm CrossFit

12 + 6

177#

5

John
Hibbard

6am CrossFit

12 + 5

165 ilbs

6

Fernando
Flores

6pm CrossFit

12 + 3

165# (155 bw)

7

Nate
Cobb

12pm CrossFit

11 + 7

207 bw

8

Robby
Tabellija

12pm CrossFit

11 + 6

175

8

Ryan
Goderre

4pm CrossFit

11 + 6

9

Brandon
Thorsten

7am CrossFit

11 + 4

185 (BW 180)

10

Nathaniel
Jack Daniel

6pm CrossFit

11 + 3

155

11

Papi
Aka Teddy

5pm CrossFit

10 + 5

11

Pete
Mc Workman

6am CrossFit

10 + 5

12

Ryan
Gift

6am CrossFit

10 + 4

13

Eric
Otero

4pm CrossFit

9 + 5

14

Daniel
Schaerer

6am CrossFit

7 + 4

225

15

Moe
Mubarak

8am CrossFit

0 + 36

16

Michael
Gallagher

6pm CrossFit

13 + 6

17

James
Gillcrist

7am CrossFit

11 + 11

Body weight till round 8 then dropped

18

Geoffrey
Stevens

6am CrossFit

10 + 7

135

19

Sohit
Gulati

CrossFit: 5:00 AM

9 + 2

20

Private

CrossFit: 5:00 AM

9 + 0

21

Jason
Jarrells

5pm CrossFit

8 + 0

205 Rds 9 & 10 @ 185

22

Ron
Kao

8am CrossFit

6 + 2

195lbs

Female Clients

1

Kim
McGrath

7am CrossFit

15 + 0

150# (BW =148)

2

Lindsey
Hempy

CrossFit: 5:00 AM

13 + 9

@135

3

Claudia
Chaloner

5pm CrossFit

10 + 0

145#

3

Rachael
Hoffman

7am CrossFit

10 + 0

115# first 9 rounds, 112 BW last round

4

Gretchen
Otero

4pm CrossFit

9 + 9

128

5

Steph
Jarosz

8am CrossFit

9 + 8

140#

6

Christina
Oh

12pm CrossFit

8 + 2

155#

7

Maria
Mercado

6pm CrossFit

8 + 0

Tapped out (back is broken)

8

Brenna
Jarrells

6am CrossFit

12 + 10

85#

9

Priscilla
Villarreal

5pm CrossFit

12 + 6

135

10

Cierra
🌌

8am CrossFit

11 + 10

105

11

Vienna
Kaiser

8am CrossFit

11 + 8

85lb

12

Katie
Klink

12pm CrossFit

11 + 5

#85

13

Janis
Green

8am CrossFit

10 + 7

125

13

Melissa
Gomez

5pm CrossFit

10 + 7

105#

14

Patrisha
Wilson

6am CrossFit

10 + 6

175#

15

Betsy
Gelfand

6am CrossFit

10 + 5

125

15

Emily
Small

7am CrossFit

10 + 5

105#

16

Alissa
Cobb

6am CrossFit

10 + 0

125

16

Laura
Vielmo

12pm CrossFit

10 + 0

60 lb

17

Kaylyn
Gettinger

6pm CrossFit

9 + 10

9 at 105 10 at 85

18

Theresa
Brinsa

4pm CrossFit

9 + 9

115

19

Donica
Ryder ⛵️

6am CrossFit

9 + 5

105#

20

Rachael
Record

7am CrossFit

9 + 1

105lbs first 5 rounds then 85lbs

21

Kym
Janke

4pm CrossFit

9 + 0

145lbs

22

Madison
Rickard

12pm CrossFit

8 + 7

90

23

Lisa
Gift

5pm CrossFit

8 + 4

1st workout back #115

24

Leah
Legner

4pm CrossFit

8 + 3

85 lb

25

Patricia
Brown

5pm CrossFit

8 + 0

155#