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Metcon

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Workout

Saturday, 1/22/22

CROSSFIT

A: Metcon (Time)

With a partner
For time
80 burpees
60 snatches, 75/55
60 burpees
50 snatches, 135/95
40 burpees
40 snatches, 165/115
20 burpees
20 snatches. 185/125

(38min)

HOME WOD

B: Metcon (Time)

For time,
100 Push up
90 Sit up
80 Air squat
70 Double Under
60 Burpee
50 Walking lunge
40 V-up

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A
1- 2- Lead Low Kick - Lead Body Kick - 2- 3

Combo Pt. B
2-Dutch Block - 2- 3- Rear Body Kick

Kicks/Strikes
Knee strike to the side(L+R) - Elbow strikes (L+R) - Back fist (L+R) - Cut Kick (L+R)

2: Metcon (No Measure)

4 rounds of 2 min ON/ 1min OFF

Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Kicks/Strikes
Round 4 - Combo Pt. A+B

3: Metcon (No Measure)

Self Defense

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

Whiteboard:

Saturday, January 22, 2022

Male Clients

Sung
Hong

CrossFit: 8:00 AM

38:00

with tom at 5 snatches at the last round

Thomas
Walker

CrossFit: 8:00 AM

38:00

with sung at 5 snatches last round

Female Clients

Private

CrossFit: 8:00 AM

31:11

Catherine
Whiting

CrossFit: 8:00 AM

31:11

55, 65, 75, 80