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Metcon

Metcon

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Workout

Nov 14

– Metcon: Today we are looking for consistent work in each AMRAP 10. Your barbell weight choices should be light and allow for quick sets. Try to sustain around a 75% effort for each workout. 20 Rep barbell sets should be split into two sets with the goal of breaking sets in half for the entire workout.

Warm-up

A:

7 Minutes of Dynamic Warm-up that includes:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation

Metcon Prep

B: Metcon (No Measure)

Grab a barbell and on coaches call
– 3 Hang Muscle Cleans
*Rest + talk about next movement
– 3 Hang Power Cleans
*Rest + talk about next movement
– 3 Push Press
Then,
Set-up for Burpee Pull-ups/Rowers

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row

Rest 2:00

AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row

Rx+:(Start each round w. 3/2 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)

Extra Credit

E: Metcon (AMRAP - Reps)

2 Rounds of:
60 Double Leg Banded Leg Curls
60 Banded Pull-aparts, change hand position each set
– palms up, palms in, palms over
No rest between sets.

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

Whiteboard:

Wednesday, November 14, 2018

Male Clients

1

Kevin
Randel

1:00PM CrossFit Group Cla...

5 + 26

3+14–2+12

2

Daniel
Scullion

8:45 CrossFit Group Class...

5 + 25

A) 3 B) 2+25

3

Greg
Barber

6:00 CrossFit Group Clase...

4 + 43

2 rounds 23 reps of push press. 2 rounds 20 reps of cleans

4

Kevin
Boyette

1:00PM CrossFit Group Cla...

4 + 72

L3

5

Dominic
Talanca

6:00PM CrossFit Group Cla...

4 + 30

L3: 95 - 2+20; 2+10

6

Jon
Higgins

6:00PM CrossFit Group Cla...

4 + 27

85 lbs

6

Kevin
English

1:00PM CrossFit Group Cla...

4 + 27

L3 2 rounds 15 push press 2 rounds 12 hang clean

7

Paul
Ragan

5:00PM CrossFit Group Cla...

3 + 33

L3 2+8 1st rd 1+25 2nd rd

8

TJ
Beatty

6:00 CrossFit Group Clase...

2 + 50

75lbs

9

Christian
Bolz

1:00PM CrossFit Group Cla...

2 + 30

10

Brendan
Davenport

6:00 CrossFit Group Clase...

0 + 0

75lb push and hang clean. Probably should have done 65lb to focus...

Female Clients

1

Jill
Scullion

8:45 CrossFit Group Class...

4 + 31

2 + 30, 2 + 1

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

5 + 15

2+48, 2+22, @75

3

Jade
Knutson Day

6:00 CrossFit Group Clase...

5 + 10

75lb 1. 3rds 2. 2rds+10reps

4

Shelby
Morge

6:00PM CrossFit Group Cla...

4 + 34

2 rds + 30, 2 rds + 4 @ 75lbs

5

Courtney
Steele

6:00PM CrossFit Group Cla...

4 + 23

1st- 2 rounds 23 reps. 2nd- 2 rounds.

6

Stacy
Kapello-Fox

5:00PM CrossFit Group Cla...

4 + 21

2+15:2+6

7

Cherie
Borders

6:00 CrossFit Group Clase...

3 + 51

2 rd 21 reps then 1 rd 30 reps just got back to rower

8

Christine
Abbata

5:00PM CrossFit Group Cla...

3 + 50

2+8 and 1+42 (120 row cals)

9

Christina
Dees

7:00 CrossFit Group Clase...

5 + 55

50#. 3+20 | 2+35

10

Private

6:00 CrossFit Group Clase...

4 + 47

11

Katie
Ragan

5:00PM CrossFit Group Cla...

4 + 27

2+23/ 2+4 55lbs, jumping pull ups

12

Fraleane
Holt

6:00 CrossFit Group Clase...

4 + 24

65#-2 Rounds + 22, 2 rounds + 2

13

Monica
Jacobs

8:45 CrossFit Group Class...

4 + 23

2+23, 2+0, 55#

14

Amanda
Wickman

6:00PM CrossFit Group Cla...

4 + 22

2+15 // 2+7 L2

15

Heidi
Lawrence

5:00PM CrossFit Group Cla...

4 + 21

16

Brooke
Scacheri

8:45 CrossFit Group Class...

4 + 20

2+20, 2 45# Jumping pull up burpees

17

Brooke
Higgins

6:00 CrossFit Group Clase...

4 + 18

45 lbs with 2 mile run before class

18

Rebecca
McHenry

5:00PM CrossFit Group Cla...

4 + 15

2+9, 2+6, 50#, ball slams and lat pulls

19

Debbie
Bolz

8:45 CrossFit Group Class...

3 + 75

55#

20

Jennifer
Sullivan

7:00 CrossFit Group Clase...

3 + 55

40#

21

Kimberly
Grenier

8:45 CrossFit Group Class...

3 + 30

RX except pull ups. 2+10/1+20