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Metcon

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Workout

11/12/2021

Conditioning

Metcon (No Measure)

Maintain Movement in the Time Blocks
1:00 Hollow Body Hold
2:00 Hollow Body Tuck-ups
3:00 Flutter Kicks
4:00 Forearm Plank
5:00 Plank
6:00 Bicycle Crunches
7:00 Strict Sit-ups
8:00 Mountain Climbers
9:00 Russian Twists

Workout of the Day

Metcon (Time)

10 Rounds for Time:
03 Pull-ups (Rx+=Bar Muscle-ups)
05 Squat Cleans (95/65, Rx+=135/95)
07 Push-press (95/65, Rx+=135/95)

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Whiteboard:

Friday, November 12, 2021

Male Clients

1

Seth
McClellan

CrossFit: 5:30 AM

16:43

2

kyle
lawles

CrossFit: 5:30 AM

17:45

3

Guadalupe
Avalos

CrossFit: 8:30 AM

17:48

4

Jacob
Young

CrossFit: 5:30 AM

14:55

30lb med ball, burpee pu, 35lb

5

Jeffrey
Albers

CrossFit: 5:30 AM

16:29

75lbs

6

Reid
Christner

CrossFit: 5:30 AM

17:10

75lbs, ring pu

7

jonathan
day

CrossFit: 8:30 AM

19:33

75

8

Anirban
Pal

CrossFit: 6:00 PM

20:00

8 rds rx

8

Chase
Young

CrossFit: 5:30 AM

20:00

135lb, bar mu! 20 min time cap: 7+6

9

Scottie
Davis

CrossFit: 8:30 AM

0:00

75

Female Clients

1

Tracy
May

CrossFit: 8:30 AM

11:56

75 chest to bar

2

Meg
Brown

CrossFit: 5:30 AM

12:07

3

Melissa
McClellan

CrossFit: 5:30 AM

12:47

4

Megan
Birkenfeld

CrossFit: 8:30 AM

27:52

5

amanda
bowers

CrossFit: 6:00 PM

17:26

55 sqt cleans/ 40 lbs push press

6

Emily
Hunt

CrossFit: 5:30 AM

17:30

20lb db, 45lb squat cleans

6

Isabel
Hunt

CrossFit: 5:30 AM

17:30

20lb db, 45lb squat cleans

7

Valentina
Espinoza

CrossFit: 6:00 PM

19:00

55 lbs