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Metcon

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Workout

06September2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Metcon (No Measure)

4 Rounds of Tabata
(20 Seconds on, 10 Seconds of rest)

Handstand Hold
Hollow Hold
L- Sit

Metcon

Metcon (8 Rounds for reps)

Reverse Tabata

8 Rounds of 10 Seconds on, 20 Seconds of Rest

Power Clean (165/125)
Deadlift (165/125)

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

Whiteboard:

Tuesday, September 06, 2016

Clients:

Clients

1

Brendan
Wuest

9:30 AM CrossFit

100 Total Reps

RX+ 185lbs both movements

2

Anthony
Hodges

6:00 PM CrossFit

73 Total Reps

3

Colin
Wright

5:00 PM CrossFit

71 Total Reps

4

Jeff
Greene

12:00 PM CrossFit

69 Total Reps

5

Kyle
Hardy

4:00 PM CrossFit

64 Total Reps

6

Andrew
Stitzel

4:00 PM CrossFit

62 Total Reps

7

Gary
Hilligoss

12:00 PM CrossFit

60 Total Reps

165# both lifts

8

Brian
Whiting

5:00 PM CrossFit

49 Total Reps

9

Brian
Burke

6:00 AM CrossFit

48 Total Reps

10

Ninette
Campbell

4:00 PM CrossFit

59 Total Reps

115# Power Clean , RX deadlift

11

Aaron
Emerson

12:00 PM CrossFit

58 Total Reps

12

Private

5:00 PM CrossFit

55 Total Reps

13

Carolyn
Johnson

6:00 AM CrossFit

48 Total Reps

75#

14

Mia
Mudd

5:00 PM CrossFit

46 Total Reps

15

Linda
Boman

5:00 PM CrossFit

38 Total Reps

65lb pc 115lb dl

16

Dale
Hollenbeck

7:00 PM CrossFit

36 Total Reps

95

17

Julianne
Russell

7:00 PM CrossFit

32 Total Reps

32 hc at 65 and 40 dl at 105

18

Private

7:00 PM CrossFit

28 Total Reps

19

Private

12:00 PM CrossFit

25 Total Reps

20

Rob
Zarrella

5:00 PM CrossFit

16 Total Reps

95 clean 135 DL 1&2 185 DL 3-8

21

Larisa
Gershilevich

7:00 PM CrossFit

0 Total Reps

34 hc 55 lb: 46 dl 75 lb

21

Stacey
King

7:00 PM CrossFit

0 Total Reps

4-5 reps each//35lb power clean and 55lb DL