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Metcon

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Workout

11.23.2021

Warm-up

3 Sets:
200m Jog
:30 PVC Pass Throughs
:30 Alternating Overhead Lunges (PVC)
:30 Ring Rows

PROGRESSION FOCUS

*Perform 5 box step ups; box jumps or depth jumps between each progression*

Position on the Pull-up Bar Grip and active hang on bar

Kip Swing Fast transition between hollow and arch body positions

2 Kip Swings + 1 Kip Aggressive press down and rapid close of the hips

2 Kip Swings + 1 Pull-up Same as Step 3, but pull chin over bar

2 Kip Swings + 1 Pull-up + 2 Kip Swings Push away from the top of the pull-up

Strength

Metcon (No Measure)

EMOM 10:
3 Weighted Strict Pull-ups
or
:30 Band-Assisted Strict Pull-ups

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Intermediate:
24/20" Box & Pullups

Beginner:
8 Step-ups 24/20"
7 Ring Rows

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

Whiteboard:

Tuesday, November 23, 2021

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

8 + 12

UB all C2B

2

Eric
Leininger

12:00 PM CrossFit

8 + 11

3

Daz
Williams

6:00 am CrossFit

8 + 8

4

Peter
Neang

12:00 PM CrossFit

7 + 7

5

Marc
Jones

5:00 am CrossFit

6 + 8

6

Nir
Nehory

5:00 pm CrossFit

6 + 7

7

Mickey
$ Admony

5:00 pm CrossFit

6 + 6

8

Benjamin
Brown

12:00 PM CrossFit

6 + 5

8

Private

5:00 am CrossFit

6 + 5

9

Chase
Key

7:00 am CrossFit

6 + 1

10

Sudheer
Reddy

5:00 pm CrossFit

6 + 0

11

David
Guerra

7:00 am CrossFit

5 + 7

12

Anastacio
Nieves

12:00 PM CrossFit

5 + 0

12

Daniel
Russell

5:00 pm CrossFit

5 + 0

13

Joseph
Pina

6:00 pm CrossFit

4 + 5

14

Ronen
Nagar

7:00pm CrossFit

3 + 0

15

Eric
Micek

5:00 am CrossFit

7 + 7

Kipping pull-ups

16

Rocky
Mattela

5:00 pm CrossFit

6 + 5

17

Jim
Eamma

6:00 pm CrossFit

6 + 1

18 inch box and C2Bs

18

Brian
Poulston

6:00 pm CrossFit

6 + 0

banded pullups

19

Jason
Pavelka

6:00 am CrossFit

5 + 7

20

Mark
Brooks

5:00 am CrossFit

5 + 1

C2B 3 rds and PU rest. 30” box

21

Angelo
Caridad

5:00 pm CrossFit

5 + 0

Poll ups 30” box

22

Nick
Cortes

5:00 pm CrossFit

4 + 4

Missed a few C2Bs

23

John
Curl

6:00 am CrossFit

4 + 2

24 " (rowing hangover)

24

Andrew
Qi

7:00pm CrossFit

3 + 0

banded strict pu & step ups

Female Clients

1

T
Eamma

6:00 pm CrossFit

7 + 0

2

Sandra
Ortega

6:00 pm CrossFit

4 + 8

24in box ch2b

3

Charity
Miller

7:00 am CrossFit

9 + 0

Beginner WOD

4

Carley
Hanley

5:00 am CrossFit

8 + 5

24in box, kipping pull ups

5

Private

5:00 pm CrossFit

7 + 10

6

Stephanie
Carenza

5:00 am CrossFit

7 + 7

24" -pull ups

7

Desiree
Powell

12:00 PM CrossFit

7 + 0

C@B, super slow lunges & step ups for the hams

7

Shannon
Poulston

6:00 pm CrossFit

7 + 0

24 inch. Kip practice

8

Natalee
Peak

5:00 am CrossFit

6 + 1

Intermediate

9

Kris
Fanning

7:00 am CrossFit

6 + 0

8 20" su; mix of rr and crappt jumping pu

9

Susan
Jost

5:00 am CrossFit

6 + 0

step ips, bamded PU

10

Shivani
Patel

7:00 am CrossFit

5 + 11

24in box; kipping pull ups

11

Cathy
Landry

12:00 PM CrossFit

5 + 1

16 box. Banded pu

12

Spoorthi
Gajjala

6:00 am CrossFit

5 + 0

6 rounds - 8 step ups 5 rounds - 7 ring rows

13

Mace
Davis

6:00 pm CrossFit

3 + 7