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Metcon

Metcon

Metcon

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Workout

AUG 4, 2021

BARBELL

Rest or Make-up Day
M - Power Snatch
T - Deadlift
Th - Front Squat
F - Split Jerk
(all 5x3 @ 70%)

BODY WEIGHT MOSTLY

WOD: Metcon (Time)

15-12-9-6-3 / 15 cap
Burpees
Cals Bike
20 Rev Lunge after each set

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
50 Cal Row
40 Burpees over the bar
30 Power Snatches 95/65 | 75/55
20 Hang Squat Cleans 135/95 | 115/75
10 Pull-ups | RX+ Bar Muscle-ups

KIKR

KIKR: Metcon (Time)

50 Jump Lunges
50 Push ups
50 Jump Lunges

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

Whiteboard:

Wednesday, August 04, 2021

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

9:19

2

Jay
Webster

9:00 AM CrossFit

10:13

3

Vinay
Penumatsa

5:30 PM CrossFit

12:08

4

Rick
Larkin

5:30 AM CrossFit

14:04

5

Jeff
Lewman

5:30 AM CrossFit

13:02

6

Rod
Harwood

6:30 AM CrossFit

15:00

bear complex 45# x 10

7

Carlos
Gonzalez

5:30 PM CrossFit

15:30

Female Clients

1

Britney
Green

5:30 AM CrossFit

12:01

2

Cindi
Klose

6:30 PM CrossFit

12:24

3

Shelby
Brennan

9:00 AM CrossFit

13:00

8 weeks PP

4

Angela
Gann

4:00 PM Open Gym

13:36

5

Daniela
Mendes

9:00 AM CrossFit

14:58

After wod

6

Kristina
Gomez

9:00 AM CrossFit

15:14

7

Sindhu
Vatsavai

5:30 PM CrossFit

16:12

8

Sammy
Epperson

9:00 AM CrossFit

18:51

actual time, finished it!

9

Jennifer
Nelson

4:00 PM Open Gym

13:00

10

Carolyn
Morgan

6:30 AM CrossFit

13:30

Scaled - 3 rounds of 5 burpees, 15, 12, 9 on bike and 20 rev lung...

11

Deidre
Schexnayder

6:30 AM CrossFit

15:20

12

Rebecca
Judd

6:30 PM CrossFit

15:30

13

Jana
Graham

5:30 AM CrossFit

0:00

Summer Power Abs, day 3