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Components

Metcon

Settings

Workout

12.11.19

Warm Up
800m Jog

Metcon (AMRAP - Reps)

Every 2min x 4 (Rest 2min between rounds)
14 STOH
Max Calories

Rest 5 min

Every 2min x 4 (Rest 2min between rounds)
14 Front Rack Lunges
Max DB Snatch

Tailor this Grind metcon so you challenge yourself to finish all barbell movements in 1 or 2 sets. Try and use a slightly heavier barbell than normal. Goal is 60+ Calories and 80+ DB Snatch

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, December 11, 2019

Male Clients

1

Jay
Parenteau

8:00 am CrossFit

211 Reps

75 bar

2

Jeff
Freedman

11:45 AM CrossFit

203 Reps

115 bar 50db 123 cals rower 80 DB Snatches

3

Austin
Jennings

5:30 pm CrossFit

173 Reps

4

Vince
Matchett

5:30 pm CrossFit

172 Reps

115lbs STOH / 95lbs lunges

5

Herbert
Segura

6:00 am CrossFit

169 Reps

92+77. 145lbs for bar work. 50lbs for DB snatch

6

Dylan
Placher

6:30 pm CrossFit

168 Reps

7

Donnie
Keller

8:00 am CrossFit

166 Reps

115 50

8

Wade
Memmott

8:00 am CrossFit

155 Reps

68 CAL/87 DB SNATCH 45# BARBELL FOR ALL MOVEMENTS 25#DB

9

Ken
Saksa

6:00 am CrossFit

150 Reps

115, 50

10

Andy
Hengstebeck

11:45 AM CrossFit

104 Reps

missed 2 rd 95#/bike/50# db

Female Clients

1

Jessica
Wise

5:30 pm CrossFit

174 Reps

2

Kelly
Stakely

8:00 am CrossFit

169 Reps

95lb, 35DB

3

Judy
DaRocha

6:00 am CrossFit

158 Reps

65 lbs

4

Lori
Bevins

6:00 am CrossFit

148 Reps

5

Marilyn
Stein

8:00 am CrossFit

141 Reps

35lb bar, 15lb DB

6

Laura
Paradiso

6:00 am CrossFit

121 Reps

75lb stoh 55lbfr 25db

7

Terri
Thomas

11:45 AM CrossFit

112 Reps

power cleans & dball over shoulder

8

Jean
Schumacher

6:00 am CrossFit

99 Reps

95 lunges/85 stoh, 35 db