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Metcon

Settings

Workout

Monday

Warm-up

AMRAP X 5 MINUTES
10 Air Squats
10 DB Strict Press
10 DB Sumo Deadlift
5 Broad Jumps

-Into-

AMRAP X 5 MINUTES
:30 Lunge & Twist
:30 Bar Hang
:30 Toy Soldiers
:30 PVC Pass Throughs

Extended Warm-up

3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

Workout

Metcon (Time)

FOR TIME
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)
Box Jump (24/20)

Optional Cool Down

FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

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

Whiteboard:

Monday, July 29, 2019

Male Clients

1

Coach Joao
De Souza

9:00 AM CrossFit

17:14

2

Coach
Johnny

5:00 PM CrossFit

19:02

35PushPress

3

Darren
Richards

6:00 AM CrossFit

20:00

3rd round up to box jumps 145 DL

4

Jason
Nelson

6:00 PM CrossFit

22:51

5

Anthony
Muniz

5:00 PM CrossFit

27:40

6

Coach Antonio
Rodriguez

6:00 AM CrossFit

15:45

7

Emmanuel
Velez

6:00 AM CrossFit

17:23

35 KB

8

Private

5:00 PM CrossFit

22:00

9

Phillip
Duong

6:00 PM CrossFit

0:00

DNF finished second round within 20 rounds

10

Eduardo
Iturregui

6:00 AM CrossFit

19:42

11

Francisco
Garcia

5:00 PM CrossFit

19:55

Deadlift 185lb DB Push Press 35lb Box Jump 24" 40-30-00🥵

12

shaun
parris

9:00 AM CrossFit

20:00

135lbs deadL 35lbs pushpress 20inch (shoulder)

13

Kyle
Deer

5:00 PM CrossFit

27:00

Deadlift 185lbs (26lbs KB)

Female Clients

1

Coach Camila
Lima

6:00 PM CrossFit

16:10

2

Camille
Capeles

9:00 AM CrossFit

19:40

Men’s RX 🥵

3

Coach Melisa
Riera

7:00 AM CrossFit

14:37

After bootcamp! 💥 Bye Fat!

4

Carra
Hefner

6:00 PM CrossFit

15:38

@105lbs

5

Pauline
Maldonado

5:00 PM CrossFit

17:30

6

Shearly
Younes

7:00 AM CrossFit

15:17

95lb/20DB

7

Private

6:00 PM CrossFit

18:00