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Components

Weighted Pull-ups

Metcon

Metcon

Settings

Workout

Strictly Speaking

Weightlifting

Weighted Pull-ups (1 rep max)

The Strict Pull-up

5 Sets to build to a 1 rep max

Metcon (5 Rounds for reps)

Pullup - 5 sets descending reps - 5,4,3,2,1,

WOD

Metcon (AMRAP - Reps)

Rx+
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. Alt. DB Power Snatch (50/35)
4 rounds

Rx
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. Alt. DB Power Snatch (35/20)
4 rounds

Fitness
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups
1 min. Alt DB Power Snatch
4 rounds

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

Whiteboard:

Tuesday, November 27, 2018

Male Clients

1

Jon
Fallon

5:30pm CrossFit All Level...

1 x 1 @ 110 lbs

2

Andres
Salazar

5:30pm CrossFit All Level...

1 x 1 @ 105 lbs

3

Chris
“Old Man” ...

4:30pm CrossFit All Level...

1 x 1 @ 96 lbs

4

Brock
Johnson

5:30pm CrossFit All Level...

1 x 1 @ 88 lbs

5

Cody
Brown

6:30pm CrossFit All Level...

1 x 1 @ 80 lbs

6

Brian
Kohl

9am CrossFit All Levels

1 x 1 @ 60 lbs

almost 65

7

Lyman
Anderson

6:30pm CrossFit All Level...

1 x 1 @ 55 lbs

8

Phresh
Prince of ...

5:30pm CrossFit All Level...

1 x 1 @ 53 lbs

9

Francisco
Garcia

4:30pm CrossFit All Level...

1 x 1 @ 47.5 lbs

10

Michael
Mowry

5:30am CrossFit All Level...

1 x 1 @ 46 lbs

11

#Sean
Wieser

6:30pm CrossFit All Level...

1 x 1 @ 45 lbs

12

The
Godfather

Noon CrossFit All Levels

1 x 1 @ 35 lbs

13

Aaron
Barvitz

5:30am CrossFit All Level...

1 x 1 @ 31 lbs

14

Del
Tutt

5:30pm CrossFit All Level...

1 x 1 @ 23 lbs

15

Private

9am CrossFit All Levels

1 x 1 @ 10 lbs

15

Private

Noon CrossFit All Levels

1 x 1 @ 10 lbs

16

mathew
taylor

Noon CrossFit All Levels

1 x 1 @ 2.5 lbs

Female Clients

1

Kendra
Lowry

4:30pm CrossFit All Level...

1 x 1 @ 54.25 lbs

2

Mia
McCorkel

6:30pm CrossFit All Level...

1 x 1 @ 25 lbs

3

Savanna
Fallon

5:30pm CrossFit All Level...

1 x 1 @ 11.25 lbs