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Components

Metcon

Metcon

Settings

Workout

7.3.19

Warm Up
3x
30 Dubs or 90 singles
10 Medball cleans

Metcon (Weight)

10min EMOM
3 Power Cleans Touch n Go

Coach Tip* Build to a heavy 3 Rep over the 10 miniutes

Metcon (AMRAP - Rounds and Reps)

12min AMRAP

12 HSPU or Db Shoulder Press
12 Cal row or bike
12 Front rack lunges
36 Dubs or 75 Singles

Coach Tip* Aim to finish 3+ rounds. Modifications on movmnts should be easy enough to move through all reps quickly

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, July 03, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

205 lbs

2

Giuseppe
Carvelli

11:45 AM CrossFit

195 lbs

3

Costa
Poulias

6:00 am CrossFit

175 lbs

7 rds at 18 failed 205

4

Joe
Guyette

11:45 AM CrossFit

145 lbs

95, 115, 145, 145, 145, 145, 145, 145, 145, 145

5

Bobby
Fuentes

8:00 am CrossFit

95 lbs

5

David
Dore-Smith

4:30 pm CrossFit

95 lbs

6

Joey
Blasi

8:00 am CrossFit

45 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

195 lbs

Heaviest 3 @195

2

Judy
DaRocha

6:00 am CrossFit

95 lbs

3

Melissa
Sereda

6:30 pm CrossFit

75 lbs

4

Kelly
Stakely

11:45 AM CrossFit

120 lbs

3@120

5

Stephanie
Faust

4:30 pm CrossFit

115 lbs

6

Laura
Paradiso

5:30 pm CrossFit

90 lbs

55, 65, 75, 85 1 set90

7

Amy
Carvelli

11:45 AM CrossFit

85 lbs

7

Lori
Bevins

6:00 am CrossFit

85 lbs

75,75,80,85,(90attempt),85,85,85,85,85.

7

MC
Heller

11:45 AM CrossFit

85 lbs

8

Alexandra
Wolter

6:00 am CrossFit

65 lbs

8

Ivanys
Vasseur

8:00 am CrossFit

65 lbs

8

Kelli
Blasi

8:00 am CrossFit

65 lbs

9

Nancy
Finch

8:00 am CrossFit

45 lbs