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Metcon

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Workout

7.18.19

Yoga this sunday!

Warm UP
600m Jog

Metcon (AMRAP - Rounds and Reps)

30min Partner AMRAP

100 cal row or bike
30 Power Snatch
100 Burpees
30 Power Clean and Jerk
100 Cal row or bike
30 Hang Squat Snatch
100 Burpees
30 Hang Cluster

Coach Tip* you should be able to do 5 unbroken reps on any of the barbell movements throughout the entire workout

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, July 18, 2019

Male Clients

1

Ryan
Bellamy

8:00 am CrossFit

1 + 50

Row, 115, solo M-F'n Dolo babyyyyy

2

David
Dore-Smith

4:30 pm CrossFit

7 + 0

25 lb barbell

3

Vince
Matchett

5:30 pm CrossFit

6 + 0

95

4

Costa
Poulias

6:00 am CrossFit

1 + 0

95 w/Eric (:

5

Chris
Godfrey

11:45 AM CrossFit

0 + 450

Jeff, bike, 95lbs

6

Andy
Hengstebeck

11:45 AM CrossFit

0 + 440

75# BB

7

Herbert
Segura

6:00 am CrossFit

0 + 390

95lbs

8

Thomas
Berner

6:30 pm CrossFit

0 + 372

95lb bar

9

James
Green

6:00 am CrossFit

0 + 0

Incomplete (Hang Squag Snatch)

Female Clients

1

Stephanie
Warson

4:30 pm CrossFit

370 + 0

2

Ashley
Mandeville

11:45 AM CrossFit

360 + 0

2

Ivanys
Vasseur

4:30 pm CrossFit

360 + 0

2

Kelli
Blasi

4:30 pm CrossFit

360 + 0

3

Judy
DaRocha

6:00 am CrossFit

0 + 390

Thanks team! short 100 burpees & 30 hang cluster

4

Brynn
Lytell

4:30 pm CrossFit

0 + 381

35 lb.

5

MC
Heller

11:45 AM CrossFit

0 + 360

6

Laura
Paradiso

6:00 am CrossFit

0 + 0

Anna & Judy!!!! 5 PS left +the rest