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Metcon

Metcon

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Workout

8.7.19

Warm Up
3x
200m Jog
10 Barbell OHS
10 Barbell Press

Metcon (Time)

15-12-9(15min)
Snatch
Handstand Pushup or DB Shoulder Press

Coach Tip* Treat this workout as a Build format. Try and push your limits on one or both movements. Full Squats as long as you can do them safely, do power if working on mobility or form. Heavy DBs or Strict HSPU is encouraged!

Metcon (AMRAP - Rounds)

Plank Holds(Weighted if accessible)
90/30 x 5 rounds

Coach Tip* hold bodyweight plank if challenging for 90 seconds. Add weight if you can

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, August 07, 2019

Male Clients

1

Thomas
Berner

6:30 pm CrossFit

10:06

95lb, hspu

2

Chris
Godfrey

11:45 AM CrossFit

12:43

135 lb squat snatch, strict hspu

3

Todd
Wangler

6:00 am CrossFit

9:13

95 lbs., 35 lbs DB

4

Kevin
Potter

4:30 pm CrossFit

10:55

115 lb PC 35 lb DBSP

5

Matthew
Slaughter

8:00 am CrossFit

11:35

95lbs strict hspu

6

Bobby
Fuentes

8:00 am CrossFit

12:33

95lb hand stand

7

Herbert
Segura

6:00 am CrossFit

13:23

hand stand push ups 85lbs

8

Andy
Hengstebeck

11:45 AM CrossFit

14:40

95# Sq. Snatch/ HSPU (strict 1st rd)

9

Eric
Resman

6:00 am CrossFit

14:53

125lb hspu

10

James
Green

6:00 am CrossFit

15:00

65lbs, 25lb db

Female Clients

1

Samantha
Leppo

4:30 pm CrossFit

9:26

75#, HSPU (5 strict)

2

Ivanys
Vasseur

4:30 pm CrossFit

6:08

3

Savannah
Kushner

5:30 pm CrossFit

7:00

4

Kelli
Blasi

4:30 pm CrossFit

7:11

5

Laura
Paradiso

6:00 am CrossFit

9:15

55lb

6

Alexis
Alvarez

6:00 am CrossFit

9:42

35 lb OH

7

Melissa
Sereda

6:30 pm CrossFit

9:49

8

Brittany
Wolter

6:00 am CrossFit

10:08

40lb bar, 20lb db

9

Alexandra
Wolter

6:00 am CrossFit

11:00

15-12-9-6, 45 pound bar

10

Katie
Cook

6:00 am CrossFit

11:09

80# 15lb plate under hspu mat

11

Mary
McLearn

8:00 am CrossFit

11:49

12

Nancy
Finch

8:00 am CrossFit

13:00

40#

13

Brittany
Whaley

11:45 AM CrossFit

13:30

14

Kelly
Stakely

8:00 am CrossFit

13:49

75lb, 2 mat HSPU

15

Leslie
Spurr

11:45 AM CrossFit

14:15

45lb snatch//15dbs

16

Stephanie
Faust

11:45 AM CrossFit

14:22

17

Sarah
Plocharczyk

11:45 AM CrossFit

14:52

#85 squat snatch, strict HSPU w/ #15 pound plate under