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Components

Good Mornings

Bent Over Row

Metcon

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Workout

14March2017

Joshua Petersmith

Warm-up

Junkyard Dog Warm-Up

*Partner A sits with legs extended and arms out
*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4's.
**Partner B jumps over Partner A (that's 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that's rep 2). Each partner does 10 reps.

Strength & Skill

**Alternate movements, resting no more than 60 sec between rds.

Good Mornings (6 Sets of 8-10 Reps )

Good Mornings

Stay lighter on weight to focus on increasing the range of motion. Think time under tension for hamstrings

Bent Over Row (6 Sets of 6-8 Reps)

Bent Over Row

-Be strict and stable on BORs.
-Weight shouldn't be so heavy that you have to throw it to reach your chest.
-Movement is for max scapula retraction.

Metcon

Metcon (7 Rounds for time)

7 Rds (ea. rd. timed)

6 Burpees
9 Wall Balls (20/14)
12 OHKBS
-Rest 30 Sec-

Weights:
Rx+ 70/53
Rx 53/35
Rx 44/26

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

Whiteboard:

Tuesday, March 14, 2017

Clients:

Clients

1

Rob
Zarrella

7:00 PM CrossFit

6 x 8 @ 105 lbs

2

Brendan
Wuest

6:00 PM CrossFit

6 x 8 @ 95 lbs

2

Justin
Fadler

9:30 AM CrossFit

6 x 8 @ 95 lbs

2

Justin
Stein

9:30 AM CrossFit

6 x 8 @ 95 lbs

2

Nick
Johnson

6:00 PM CrossFit

6 x 8 @ 95 lbs

3

Mia
Mudd

4:00 PM CrossFit

6 x 8 @ 55 lbs

4

Kimberly
Fleming

7:00 PM CrossFit

6 x 8 @ 45 lbs

4

Sarah
Vanhooser

6:00 PM CrossFit

6 x 8 @ 45 lbs

5

Carolyn
Johnson

6:00 AM CrossFit

6 x 8 @ 35 lbs

5

Elise
Hodges

9:30 AM CrossFit

6 x 8 @ 35 lbs