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Components

"Black and Bluer"

Metcon

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Workout

Stamina Conditioning

"Black and Bluer" (Time)

5 Rounds

10 Power Cleans
10 Bar Facing Burpees

MRX 95/65
RX 125/85
RX+ 155/105

Stimulous
-Where threshold training meets a sprint metcon.
-"Black and Bluer" was a long-time benchmark we turned into today's workout by turning regular burpees to the above bar-facing.
-The aim is a bar we can hold onto for all sets unbroken. Another view is that it's a weight we can complete for 21+ reps unbroken. Lighter is harder here, where we then turn to the burpees as the separator.

Metcon (AMRAP - Reps)

STAMINA CONDITIONING
On the minute x 15 (5 Rounds)
Minute 1 - 20/15 Calorie Ski Erg
Minute 2 - Max Kipping HSPU
Minute 3 - 7 Deadlifts (65% of 1 RM)

SCORE - Max reps HSPU

STIMULUS

Percentage based on 1RM Deadlift:

Todays weight - 65% of 1RM Deadlift

-The Ski Erg and Deadlift will be challenging, but is not the focus.

-The Kipping HSPU are. We're seeking strong sets but also consistency across the five rounds.

-Use the full minute to accumulate as many reps as we can... does not need to be a single set.

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

Whiteboard:

Tuesday, December 15, 2020

Male Clients

1

1 Huge’s
Back!

3:30 PM CrossFit

12:59

2

Bryan
Dunbar

6:00 AM CrossFit

12:20

3

John
O’Keefe

4:30 PM CrossFit

12:44

4

Rob
Bush

6:00 AM CrossFit

13:00

5

Matthew
Emmons

8:15 AM CrossFit

13:45

6

Darren
Reed

5:30 PM CrossFit

14:19

7

Michael
Sevilla

5:30 PM CrossFit

7:25

MRx

8

Brian
Roberts

9:30 AM CrossFit

7:43

burpees to bench; 75 lbs

9

Bryant
Robert

5:30 PM CrossFit

9:19

65 lbs

10

Private

6:00 AM CrossFit

9:45

11

Adam
Van Volkinburg

9:30 AM CrossFit

10:42

75 lbs; half burpees

12

Brandon
McCarthy

5:30 PM CrossFit

12:01

MRx

13

Duncan
Emmons

4:30 PM CrossFit

12:18

MRx

14

Jeremy
Landrum

5:30 PM CrossFit

12:52

95 lbs

15

Dan
Lincoln

6:00 AM CrossFit

13:31

16

Christian
Solomine

5:30 PM CrossFit

14:30

95 and 75 lbs

17

Ryan
Vogl

12:15 PM CrossFit

2:04:30

MRx

Female Clients

1

Carrie
Crofton

12:15 PM CrossFit

8:29

2

Christina
Griggs

8:15 AM CrossFit

11:23

3

Kathy
Griffiths

8:15 AM CrossFit

6:32

MRx; modified burpee to bar

4

Karin
Thomsen

4:30 PM CrossFit

9:31

55 lbs

5

Kerry
Riefenberg

3:30 PM CrossFit

10:04

MRx

6

Hayley
Murphy

12:15 PM CrossFit

10:15

55 lbs

7

Lauryn
Jeans

9:30 AM CrossFit

11:05

35 lbs

8

Caitlin
Smith

4:30 PM CrossFit

11:10

35 lbs

9

Angie
O’Keefe

5:30 PM CrossFit

11:35

MRx

10

Nicole
Van Volkinburg

9:30 AM CrossFit

12:10

35 lbs

11

Sadie
O’Keefe

4:30 PM CrossFit

12:19

15 lbs

12

Sarah
Willoughby

4:30 PM CrossFit

12:40

MRx

13

Jami
Cheateaux

8:15 AM CrossFit

12:58

MRx

14

Sarah
Guillaudeu

6:00 AM CrossFit

14:32

MRx