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Components

Weighted Dips

Metcon

Settings

Workout

CF Linchpin 200306

Warm-up

Linchpin DB Burgener Warm-up

3 dumbbell deadlifts, R-arm
3 dip-shrugs, R-arm
3 dip-shrugs with elbow high, R-arm
2 hang power snatch, R-arm
2 overhead squats, R-arm
2 hang squat snatch, R-arm
(then repeat with L-arm)

Pre-WOD Mobility:
Triceps smash (2 min each side)
MBOD (2 min each side)

Gymnastics

Weighted Dips (10-10-10)

3 sets of up to 10 strict dips. Use weight or bands to get close to 10 reps.

Note: To save your result, for strict dips use "0" for weight. For banded dips use "0" for weight and add band in comments.

Metcon

Metcon (Time)

Teams of 2
3 rounds for time of:
Partner A:
35 Wall Balls, 20/14 lbs
25 Single Arm Dumbbell Snatches, 50/35 lbs
Partner B:
35 Wall Balls, 20/14 lbs
25 Single Arm Dumbbell Snatches, 50/35 lbs

Post-WOD Recovery

Banded OH distraction (2 min each side)
6 x downward to upward dog (10 sec each hold)

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

Whiteboard:

Friday, March 06, 2020

Male Clients

1

Private

5:30 PM CrossFit

1 x 10 @ 10 lbs

2

Ron
Bunch

6:00 AM CrossFit

3 x 10 @ 0 lbs

w/band and standing

2

Tim
Caucutt

4:30 PM CrossFit

3 x 10 @ 0 lbs

2

Benjamin
Deckert

4:30 PM CrossFit

3 x 7 @ 0 lbs

2

Bradd
Gott

CrossFit: 5:00 AM

1 x 10 @ 0 lbs

Negatives

2

Justin
Callas

4:30 PM CrossFit

1 x 10 @ 0 lbs

body weight

2

Ryan
Wolf

5:30 PM CrossFit

1 x 10 @ 0 lbs

ring dips

2

Ken
Nyczaj

CrossFit: 5:00 AM

1 x 7 @ 24 lbs

2

Mike
Harkema

6:00 AM CrossFit

1 x 7 @ 35 lbs

2

Robie
Monroe

6:00 AM CrossFit

1 x 7 @ 0 lbs

banded 20

2

Jason
Shand

6:00 AM CrossFit

1 x 5 @ 45 lbs

1x7 @35

Female Clients

1

Melissa
Freese

4:30 PM CrossFit

3 x 10 @ 0 lbs

negative dips

1

Cathie
Weishaar

6:00 AM CrossFit

3 x 7 @ 0 lbs

Bar dips

1

Nalan
Ozan Lyons

10:00 AM CrossFit

3 x 7 @ 0 lbs

negative 7

1

Lauren
Taylor

10:00 AM CrossFit

3 x 5 @ 0 lbs

1

Leesa
Fritz

10:00 AM CrossFit

3 x 5 @ 0 lbs

w/ red band

1

Irish
Sirmons

4:30 PM CrossFit

1 x 10 @ 0 lbs

negatives

1

Jessica
Davis

4:30 PM CrossFit

1 x 10 @ 0 lbs

small blue band. 5 @ a time

1

Jessie-Lee
Nichols

10:00 AM CrossFit

1 x 10 @ 0 lbs

Negatives

1

Joanne
(Joe) Hill ...

6:00 AM CrossFit

1 x 10 @ 0 lbs

2 skinny red.

1

Maureen
McDonough

5:30 PM CrossFit

1 x 10 @ 0 lbs

On rings w/skinny green band