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Metcon

Metcon

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Workout

10.21.2021

Warm-up

On a 7:00 Clock
• Rotate through rounds until time is called.
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

Warm-Up

Box Jump Review and Efficiency

Row Review and Test

Metcon

Metcon (Time)

For Time:
1,000/800m Row
25 Box Jumps (30/24")
1,000/800m Row
50 Box Jumps (24/20")
1,000/800m Row
75 Box Jumps (20/16")

Intermediate: Row 800/600m
Box Jumps 20-35-50 reps

Beginner: Row 600/475m
Step ups 20-30-40

Warm-Up

Metcon (No Measure)

3 Sets:
16 Knees-to-Elbows in Plank
16 Alternating Single-Leg Box
Squats

Work Your Weakness (Strength;Skill;Stamina)

Metcon (AMRAP - Rounds)

EMOM 20
Minute 1 | 1:00 Bike (moderate pace)
Minute 2 | :20 Ski (fast pace)

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

Whiteboard:

Thursday, October 21, 2021

Male Clients

1

Benjamin
Brown

5:00 pm CrossFit

19:56

2

Vinod
Nutakki

5:00 pm CrossFit

20:13

ran 800m

3

Josh
Littauer

5:00 pm CrossFit

20:16

Row - bike - row

4

Eric
Micek

5:00 am CrossFit

20:25

Bike instead of row

5

Eric
Leininger

5:00 am CrossFit

21:53

6

Jeff
Carenza

6:00 am CrossFit

22:35

row; box

7

Marc
Jones

5:00 am CrossFit

22:37

row

8

Eric
Wrona

7:00 am CrossFit

22:50

9

Tom
Machness

7:00pm CrossFit

23:03

10

Nir
Nehory

5:00 pm CrossFit

24:40

Dead...

11

Mickey
$ Admony

7:00pm CrossFit

24:50

death

12

Ryan
Parker

6:00 am CrossFit

25:25

13

David
Guerra

5:00 am CrossFit

25:48

need better pace

14

Mark
Brooks

5:00 am CrossFit

26:27

Row; RX box

15

Private

6:00 am CrossFit

26:54

16

Daniel
Russell

5:00 pm CrossFit

27:32

800m run

17

Private

12:00 PM CrossFit

28:02

18

Venkatesh
Bandaru

7:00 am CrossFit

28:10

19

Angel
Lecuona

7:00 am CrossFit

29:15

20

Private

5:00 am CrossFit

30:40

21

Anastacio
Nieves

12:00 PM CrossFit

31:10

22

Hitesh
Patel

5:00 am CrossFit

34:30

60cal bike x3

23

Noel
Janacek

5:00 am CrossFit

34:46

Bike

24

John
Curl

6:00 am CrossFit

35:42

60 cal bike x 3

25

Craig
Kamrowski

5:00 pm CrossFit

20:19

intermediate 20-35-50 rower

26

Pat
Dennison

5:00 pm CrossFit

23:20

27

Ram
Machness

7:00pm CrossFit

24:22

26x24 50x24 stepups 75x 20 box jump

28

Stoney
Laurel

7:00pm CrossFit

26:00

29

Ronen
Nagar

6:00 pm CrossFit

26:38

30

Niranjan
Sarvi

7:00 am CrossFit

30:00

31

Alex
De Chermont

6:00 am CrossFit

35:50

32

Lotan
Stern

5:00 am CrossFit

36:00

3 X Bike 60 Cal / 24" X 25 / 24" X 25 / 20" X 75

Female Clients

1

Taylor
Hoch

12:00 PM CrossFit

20:00

2

Stephanie
Carenza

5:00 am CrossFit

21:19

3

Shivani
Patel

5:00 am CrossFit

22:21

4

Carley
Hanley

5:00 am CrossFit

24:30

bike - and cheated on box jumps apparently

5

Mindabeth
Levin

6:00 am CrossFit

26:00

6

Ellen
Fleckenstein

5:00 pm CrossFit

18:10

Intermediate, step ups

7

Keren
Nehory

6:00 am CrossFit

20:51

600 row, 20,35,50 step ups

8

Sarah
Ezell

6:00 pm CrossFit

20:55

ROW, 16in step ups

9

Desiree
Powell

12:00 PM CrossFit

22:02

30 cals on bike & step ups

10

Natalee
Peak

6:00 am CrossFit

23:00

1000m row x3, 24” step ups, 20”x 35 jumps, 16”x 50 jumps

11

Amanda
(aka Fru F ...

6:00 pm CrossFit

23:48

12

Susan
Jost

5:00 am CrossFit

24:15

small box, last round 60 large SU, 35 small jumps

13

Luz
Perez

8:00 PM CrossFit

25:00

14

Luz
Retana

8:00 PM CrossFit

25:40

15

Kris
Fanning

7:00 am CrossFit

26:00

step ups 20 inch

16

Claudia
Travers

5:00 pm CrossFit

27:17

Bike Calories #43 & step ups 16 inches

17

Angela
Keshavjee

12:00 PM CrossFit

0:00

17

Gina
Flores

7:00pm CrossFit

0:00

Bike: 42 cal, 35 cal, 35 cal; Box SUs: 24in. (25), 24 in.(50); 20...