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Metcon

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Workout

11/15/18

Metcon

Warm-up

500 M Row or Bike
3 Rounds
10 Behind Neck Snatch Grip Press
10 Scap Raises on Rig
10 Thrusters
10 Push Ups

Metcon (No Measure)

Snatch:
1) 60% x 2,
2) 70% x 2,
3) 80% x 2,
4) heavy single

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes:
15 Slam Balls (50/35)
20 Medball Situps (20/14)
50 Double Unders

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

Whiteboard:

Thursday, November 15, 2018

Male Clients

1

James
Komisarjevsky

5:30 PM CrossFit

5 + 75

2

Jose
Jimenez

6:30 PM CrossFit

4 + 50

3

Feras
Lababdeh

7:30 PM CrossFit

4 + 8

4

Mickey
Lawrence

6:30 PM CrossFit

3 + 18

5

Jorge
Mello

12:00 PM CrossFit

2 + 20

DU’s coming....

6

Pete
Cannistraci

5:30 AM CrossFit

5 + 16

2:1 SU

7

Edgar
Campos

7:30 PM CrossFit

3 + 65

Female Clients

1

Сабира
Макажанова

5:30 AM CrossFit

4 + 65

80# squat snatch

2

Janet
Ngocho

5:30 AM CrossFit

4 + 34

3

Aneliese
Veazey

4:30 PM CrossFit

3 + 2

3

Jennifer
Pham

7:30 PM CrossFit

3 + 2

35 sb 20 med ball

4

GABRIELA
BARRERA

5:30 PM CrossFit

4 + 11

35# 14# 2x1 SU 85# squat snatch

5

priyanka
Athavale

5:30 PM CrossFit

4 + 5

6

Ashley
Hay

5:30 AM CrossFit

3 + 30

Prac DU

7

Zinah
Hussein

7:30 PM CrossFit

0 + 0