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Metcon

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Workout

Monday WOD

Deadlift (5x3 deadlift at about 75-80%)

Deadlift

Complete a 10 minute alternating EMOM of:

Min 1 - 3 deadlifts at 75-80%

Min 2 - :30 max effort handstand push ups (scale to handstand hold, wall walk, box push ups)

**weight on the deadlift should be moderately heavy, but perfect form. Adjust as needed during the EMOM.

**goal for hspu is practice and quality. Get upside down if able.

Metcon (Calories)

2:00 on, 2:00 off x 4 rounds

Run 200 meters
Max calorie row in remaining time

*score is total calories on rower
**each round is MAX EFFORT.

At home:

Sub burpees in for the row. If inside, run in place for 1:00.

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

Whiteboard:

Monday, March 23, 2020

Male Clients

1

Private

4:30 PM CrossFit

5 x 3 @ 325 lbs

2

Clint
VanHoy

8:00 AM CrossFit

5 x 3 @ 275 lbs

2

Edward
Popek

6:00 AM CrossFit

5 x 3 @ 275 lbs

2

Tom
Boyle

5:00 AM CrossFit

5 x 3 @ 275 lbs

3

Dale
Rinkenberger

8:00 AM CrossFit

5 x 3 @ 245 lbs

3

Patrick
Dedoyard

5:30 PM CrossFit

5 x 3 @ 245 lbs

4

David
Munro

7:30 PM CrossFit

5 x 3 @ 235 lbs

4

Jason
Jones

5:00 AM CrossFit

5 x 3 @ 235 lbs

5

Jeff
Smith

7:30 PM CrossFit

5 x 3 @ 225 lbs

6

Keith
Jones

7:30 PM CrossFit

5 x 3 @ 215 lbs

7

Dave
Lombardo

5:00 AM CrossFit

5 x 5 @ 185 lbs

7

Chris
Lenox

10:00 AM CrossFit

5 x 3 @ 185 lbs

7

Robert
Meredith Jr

10:00 AM CrossFit

5 x 3 @ 185 lbs

7

Robin
Gautham Mu ...

7:30 PM CrossFit

5 x 3 @ 185 lbs

8

Rich
Marino

4:30 PM CrossFit

5 x 3 @ 165 lbs

9

Jared
Kent

4:30 PM CrossFit

5 x 3 @ 155 lbs

10

Nick
Jones

5:30 PM CrossFit

5 x 3 @ 95 lbs

11

Smokey
Sullins

5:30 PM CrossFit

5 x 3 @ 85 lbs

12

Alistair
Plotnick

7:30 PM CrossFit

5 x 3 @ 55 lbs

Female Clients

1

Brianna
Doty

4:30 PM CrossFit

5 x 3 @ 170 lbs

2

Victoria
Duncan

5:00 AM CrossFit

5 x 3 @ 155 lbs

Went light

3

Jen
Thompson

5:30 PM CrossFit

5 x 3 @ 145 lbs

4

Jessyca
Doty

4:30 PM CrossFit

5 x 3 @ 140 lbs

5

Jami
Latham

WOD: 12:00 PM

5 x 3 @ 135 lbs

HSPU off box

5

Staci
Hamilton

5:30 PM CrossFit

5 x 3 @ 135 lbs

From home :)

5

Vanessa
Cordova

7:30 PM CrossFit

5 x 3 @ 135 lbs

6

Lissy
Cowdery

5:30 PM CrossFit

5 x 3 @ 125 lbs

6

Tracy
Jennings

6:00 AM CrossFit

5 x 3 @ 125 lbs

7

Kyra
Odum

5:30 PM CrossFit

5 x 3 @ 95 lbs

8

America
Jones

7:30 PM CrossFit

5 x 3 @ 85 lbs

8

Marcy
Butler

8:00 AM CrossFit

5 x 3 @ 85 lbs

First 2 sets @70

8

Natalie
Cosson

6:00 AM CrossFit

5 x 3 @ 85 lbs

9

Ann
Blaum

10:00 AM CrossFit

5 x 3 @ 75 lbs

9

Jessica
Perkins

10:00 AM CrossFit

5 x 3 @ 75 lbs

10

Michelle
Thompson

5:30 PM CrossFit

5 x 3 @ 70 lbs

11

Jennifer
Yerges

8:00 AM CrossFit

5 x 3 @ 65 lbs

12

Kelly
Ulman

5:30 PM CrossFit

5 x 3 @ 55 lbs

13

Susan
Snyder

7:30 PM CrossFit

5 x 3 @ 35 lbs

14

Michelle
Vaughn

8:00 AM CrossFit

5 x 3 @ 15 lbs