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Wide Stance Box Squats

Metcon

Banded Pull-Through

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Workout

3-6-9-I'm Fine!

– Strength: Today is week 1 of Speed work with the Box Squat using Monday’s 3RM. All sets should be fast/perfect technique. – Metcon: Like all ascending ladders these workouts get harder as they progress so starting with a ”sustainable pace” is in your best interest. Deadlifts should be capable of being done touch n go for almost the entire workout.

Warm-up

A:

Foam roll adductors x 30 sec each
Then,
3 rounds of:
5 RDLs
5 Sumo Stance RDL’s
5 Front Squats
5 Rev Lunges each leg
5 Goodmornings
5 Bent Over Rows
Rest 60 seconds then add light-weight

Strength/Skill

B: Wide Stance Box Squats (8 x 3 @60% of last Monday 3RM, every 60s.)

– Same Box as Monday

Metcon Prep

C: Metcon (No Measure)

Touch n Go Deadlift/Box Jump Warm-up

3 Sets of 3 for each preparing for the Metcon. Rest 60s

Metcon

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
3 Deadlifts (225, 155)
3 Box Jumps w. step down (24, 20)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..

Rx+: (275,185)
L3: (185, 125)
L2: (155, 105) (20, 15)
L1: (135, 95) (20, 15 Step Ups)

Extra Credit

E: Banded Pull-Through (4 x 20. Rest 60s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

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

Whiteboard:

Thursday, December 06, 2018

Male Clients

1

Albert
Steed

6:00 CrossFit Group Clase...

8 x 3 @ 235 lbs

1

Jason
McLeod

6:00 CrossFit Group Clase...

8 x 3 @ 235 lbs

2

Brett
Smith

5:00PM CrossFit Group Cla...

8 x 3 @ 215 lbs

3

Daniel
Scullion

6:00 CrossFit Group Clase...

8 x 3 @ 205 lbs

4

Adam
Zazzali

6:00 CrossFit Group Clase...

8 x 3 @ 165 lbs

4

Christian
Bolz

6:00PM CrossFit Group Cla...

8 x 3 @ 165 lbs

4

Greg
Barber

6:00 CrossFit Group Clase...

8 x 3 @ 165 lbs

4

Stephen
Dees

1:00PM CrossFit Group Cla...

8 x 3 @ 165 lbs

5

Dan
Glauber

6:00 CrossFit Group Clase...

8 x 3 @ 155 lbs

5

Dominic
Talanca

1:00PM CrossFit Group Cla...

8 x 3 @ 155 lbs

6

Brett
Keeler

6:00 CrossFit Group Clase...

8 x 3 @ 145 lbs

6

Kevin
English

1:00PM CrossFit Group Cla...

8 x 3 @ 145 lbs

6

Ryan
Fox

6:00 CrossFit Group Clase...

8 x 3 @ 145 lbs

6

TJ
Beatty

6:00 CrossFit Group Clase...

8 x 3 @ 145 lbs

7

Paul
Ragan

5:00PM CrossFit Group Cla...

8 x 3 @ 125 lbs

7

Phillip
Jacobs

5:00PM CrossFit Group Cla...

8 x 3 @ 125 lbs

Female Clients

1

Cherie
Borders

6:00 CrossFit Group Clase...

8 x 3 @ 125 lbs

1

Kimberly
Grenier

5:00PM CrossFit Group Cla...

8 x 3 @ 125 lbs

1

Stephanie
Sumner

6:00 CrossFit Group Clase...

8 x 3 @ 125 lbs

above my 60%...Jill made me do it.

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

8 x 3 @ 115 lbs

3

Courtney
Steele

6:00 CrossFit Group Clase...

8 x 3 @ 105 lbs

3

Jamie
Troche

6:00 CrossFit Group Clase...

8 x 3 @ 105 lbs

4

Christine
Abbata

5:00PM CrossFit Group Cla...

8 x 3 @ 95 lbs

4

Christine
Cadwallader

8:45 CrossFit Group Class...

8 x 3 @ 95 lbs

4

Heather
Metzler

8:45 CrossFit Group Class...

8 x 3 @ 95 lbs

4

Lindsey
Gerkens

8:45 CrossFit Group Class...

8 x 3 @ 95 lbs

4

Shelby
Morge

8:45 CrossFit Group Class...

8 x 3 @ 95 lbs

5

Amber
Barber

7:00 CrossFit Group Clase...

8 x 3 @ 85 lbs

5

Private

7:00 CrossFit Group Clase...

8 x 3 @ 85 lbs

5

Jennifer
Sullivan

7:00 CrossFit Group Clase...

8 x 3 @ 85 lbs

6

Anna
Zarn

5:00PM CrossFit Group Cla...

8 x 3 @ 75 lbs

60%

6

Debbie
Bolz

1:00PM CrossFit Group Cla...

8 x 3 @ 75 lbs

6

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

8 x 3 @ 75 lbs

6

Monica
Jacobs

8:45 CrossFit Group Class...

8 x 3 @ 75 lbs

7

Brooke
Scacheri

8:45 CrossFit Group Class...

8 x 3 @ 60 lbs

8

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 3 @ 145 lbs

Just establishing 3RM

8

Heidi
Lawrence

5:00PM CrossFit Group Cla...

1 x 3 @ 125 lbs