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Components

Metcon

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Workout

Saturday, 6/4/22

A: Metcon (Weight)

EMOM 11
2 Clean 135/95

add 10# each round
If you fail, 1 more round for the same weight, then -5# for the next round

Post the heaviest weight succeeded

Power clean or squat clean, either way is fine

B: Metcon (4 Rounds for reps)

Tabata Power clean 75/55
rest 1 min
Tabata Push press 75/55
rest 1 min
Tabata Back squat 75/55
rest 1 min
Tabata Pendlay row 75/55

KICKBOXING

1: Metcon (No Measure)

Combos
A. 1- 2- 3& Step to the side - 2
B. Weave under right - 2- 3- 2
C. Slip - 2- Lead Body Kick
D. 2-3-Rear knee
E. 3-2-Switch Lead knee
F. 1-Lead Middle kick-2- Rear Middle Kick
G. 1-2-3-Rear Middle kick

2: Kickiboxing part2 V2 (No Measure)

3 rounds of
30seconds ON
10seconds REST
EACH Combos for the day

Round 1-3: A
Round 4-6: B
Round 7-9: C
Round 10-12: D
Round 13-15: E
Round 16-18: F
Round 19-21: G
Round 22-24: Free Fight!

3: Metcon (No Measure)

Self Defense

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

Whiteboard:

Saturday, June 04, 2022

Male Clients

Sung
Hong

CrossFit: 8:00 AM

225 lbs

Alex
McCarty

CrossFit: 8:00 AM

165 lbs

Made 1 @ 175, failed #2 rep

Female Clients