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Walking Lunges

Metcon

Metcon

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Workout

10/23/2018

Weightlifting

Lunges can be in the hanging position, front rack or overhead position.

Walking Lunges (1 Rep EOMOM for 10 Minutes )

With Dumbbells in each hand. Lunge across the gym and back

01 Rep= 50'Walking Dumbbell Lunge

Workout of the Day

AMRAP #1
-Rest 5 Minutes -
AMRAP #2

Metcon (AMRAP - Rounds and Reps)

AMRAP in 05 Minutes
10 Double Unders, 01 Pull-up (Rx+= 01 Bar Muscle-Up)
20 Double Unders, 02 Pull-up (Rx+= 02 Bar Muscle-Ups)
30 Double Unders, 03 Pull-up (Rx+= 03 Bar Muscle-Ups)
Continue Pattern...

2:1 Single Unders

Metcon (AMRAP - Rounds and Reps)

AMRAP in 05 Minutes
10 Wall Balls, 01 Deadlift (Rx=Bodyweight, Rx+=1.5x Bodyweight)
20 Wall Balls, 02 Deadlifts (Rx=Bodyweight, Rx+=1.5x Bodyweight)
30 Wall Balls, 03 Deadlifts (Rx=Bodyweight, Rx+=1.5x Bodyweight)
Continue Pattern...

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

Whiteboard:

Tuesday, October 23, 2018

Male Clients

1

Cameron
Reeves

5:30AM CrossFit

1 x 5 @ 50 lbs

2 dumbbells, 1 overhead

1

Chase
Young

4:30PM CrossFit

1 x 5 @ 50 lbs

1

jaime
zamora

4:30PM CrossFit

1 x 5 @ 50 lbs

1

Jonathan
Larsen

5:45PM CrossFit

1 x 5 @ 50 lbs

Double overhead

1

JB
Breitling

5:45PM CrossFit

1 x 5 @ 50 lbs

Double overhead

1

luke
Rosales

5:45PM CrossFit

1 x 5 @ 50 lbs

hanging

1

Thomas
Morales

5:30AM CrossFit

1 x 5 @ 50 lbs

2

Aaron
Forehand

8:30AM CrossFit

1 x 5 @ 35 lbs

2

Arne
van Mourik

5:30AM CrossFit

1 x 5 @ 35 lbs

2

Colten
Lanning

4:30PM CrossFit

1 x 5 @ 35 lbs

2

Riley
Alford

6:45PM CrossFit

1 x 5 @ 35 lbs

1 set @ 35# double overhead

2

Zachary
Robinson

4:30PM CrossFit

1 x 5 @ 35 lbs

3

kelsey
garrison

8:30AM CrossFit

1 x 5 @ 25 lbs

4

Raine Corado
l

5:45PM CrossFit

1 x 5 @ 20 lbs

1/2 hanging 1/2 front rack

5

Jacob
Young

8:30AM CrossFit

1 x 4 @ 35 lbs

5

Kevin
Korinek

5:30AM CrossFit

0 x 4 @ 50 lbs

Female Clients

1

Emily
Nix

6:45PM CrossFit

1 x 5 @ 35 lbs

double overhead

1

jaylee
Mays

5:30AM CrossFit

1 x 5 @ 35 lbs

1

Riana
Diegelman

8:30AM CrossFit

1 x 5 @ 35 lbs

1

Tracy
May

8:30AM CrossFit

1 x 5 @ 35 lbs

2

Brooke
Silverthorn

4:30PM CrossFit

1 x 5 @ 25 lbs

3

Addison
Jobe

6:45PM CrossFit

2 x 5 @ 20 lbs

single overhead

3

Amanda
Ellis

5:30AM CrossFit

1 x 5 @ 20 lbs

3

Jenn
Reeves

5:45PM CrossFit

1 x 5 @ 20 lbs

hanging

3

Jenna
Greer

4:30PM CrossFit

1 x 5 @ 20 lbs

4

Hunter
Hill

6:45PM CrossFit

2 x 5 @ 15 lbs

single overhead

4

ashley
cowan

8:30AM CrossFit

1 x 5 @ 15 lbs

5

Julie
Vincent

8:30AM CrossFit

1 x 5 @ 10 lbs