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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
Valar Morghulis - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (9/12)
Workout
Valar Morghulis
FRIYAYYY!!!! What better way to wrap up the week than with heavy thrusters?! At only three reps per round, these should be heavy for you, even if not at the prescribed load. The box jump overs must be forward-facing and cannot be done laterally. Practice a quick turn-around. Don't underestimate the T2B. At 9 reps for 9 rounds, you're looking at 81 reps total. Be smart. Break early if you need to. Leggo!!!
A: Metcon (Time)
9 RFT (Time Cap: 27 minutes)
3 Thrusters (155/105#)
6 Box Jump Overs (24/20")
9 Toes-to-Bar
Mobility
Couch Stretch
Banded Overhead Distraction
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 22, 2019
Male Clients
1
Jed
DeZelle
6:15 AM
15:25
2
Gabe
Pritchett
6:15 AM
15:56
3
Dustin
Schindler
8:15 AM
19:27
4
maddox
vickery
6:15 AM
17:05
5
Dj
Vickery
6:15 AM
17:25
95#
6
Shane
Sasser
6:15 AM
17:53
115 thruster
7
Shaun
Lee
6:15 AM
17:55
115#
8
john
padilla
6:15 AM
17:58
115
9
Ben
Chamser
8:15 AM
19:57
95lbs, knee raises
Female Clients
1
Kacie
Lanier
8:15 AM
15:51
2
Grace
Franklin
6:15 AM
19:47
3
Kristen
Freeman
8:15 AM
23:37
4
Janet
Lanier
8:15 AM
12:28
73# thrusters
5
Leah
Rush
8:15 AM
16:00
85# knee raises
6
Debbie
Lessard
8:15 AM
18:52
65# stepups/badknee
7
Jessica
Schindler
8:15 AM
19:50
65#, TTB attempts
8
Analeigh
Chamser
8:15 AM
19:53
65lbs, knee raises
9
Juliann
Sergi McBrayer
8:15 AM
20:18
#45; BSUs
10
Dawn
Branch
6:15 AM
21:33
#63
11
Kara
Baker
8:15 AM
27:00
7 rounds of t2b- omg my hands 45 lbs thruster RX box
11
Laura
Treible
8:15 AM
27:00
85#, T2B!!, 7rds in cap
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