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Metcon

Metcon

Settings

Workout

Stamina Squatting + Run/Bike/Wall Ball

Warm-up

EMOM Warmup:
1- 200m Run
2- Walking Toe Touches
3- Assault Bike
4- Cossack Squats
5- High Five Squats
6- Banded Face Pulls
7- Wall Squats

Muscle Endurance

Metcon (AMRAP - Rounds)

"Squat Stamina"
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at ~72% of 1RM Front Squat (Both Lifts)

10 minutes to warm up to weight before EMOM clock starts
Score: Successful minutes completed (12 total)

Metcon

Metcon (Time)

12 minute AMRAP of:
0.5 mile Bike
10 Hang Power Cleans (135/95)
15 Air Squats

Scale to a weight where you can perform 10 Hang Power Cleans in a row for many rounds.

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

Whiteboard:

Saturday, December 01, 2018

Male Clients

1

Davey
Melzer

9:30am CrossFit

12 Rounds

265

1

Fabricio
🦍

10:30am CrossFit

12 Rounds

#195

1

Moyzes
Dias

10:30am CrossFit

12 Rounds

1

Trenton
Mulder

9:30am CrossFit

12 Rounds

235

2

Connor
Miller 🍟 🍔

9:30am CrossFit

6 Rounds

FS 1RM = 330 > 72% @ 235

2

Scott
Wasowski

9:30am CrossFit

6 Rounds

205

3

Ryan
Holcombe

9:30am CrossFit

12 Rounds

135lb front rack lunge + back lunge

4

Salvador
Urena

10:30am CrossFit

6 Rounds

170

5

Jason
Jarrells

10:30am CrossFit

0 Rounds

emom, 205# x 12 rds

5

Joaquin
Rodriguez

10:30am CrossFit

0 Rounds

3 rds + 5 reps

5

Mark
Patzer

9:30am CrossFit

0 Rounds

5

Moe
Mubarak

10:30am CrossFit

0 Rounds

115#

Female Clients

1

Patricia
Brown

10:30am CrossFit

12 Rounds

rx+ 145#

2

Maria
Mercado

9:30am CrossFit

6 Rounds

125

2

Wifey
(aka Chris ...

10:30am CrossFit

6 Rounds

95

3

Brenna
Jarrells

10:30am CrossFit

12 Rounds

95#

3

Kaitlyn
Chau

10:30am CrossFit

12 Rounds

105 lbs

3

Madison
White

10:30am CrossFit

12 Rounds

4

Beth
Gray

10:30am CrossFit

6 Rounds

95#

4

Emily
Gruber

9:30am CrossFit

6 Rounds

110lbs

5

Katie
Spurrell

10:30am CrossFit

4 Rounds

65lb

5

Megan
Gibbings

10:30am CrossFit

4 Rounds

65lb

6

Rachael
Storm

9:30am CrossFit

0 Rounds