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Four by Four

Metcon

Settings

Workout

3/7/18

Metcon

Four by Four (4 Rounds for reps)

ADV RX
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 C2B
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

RX
Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

Scaled:
Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (65/45) + 7 Overhead Squats (65/45)
Minute 4: 15/12 Calorie Row

Each round is worth:
Male: 58
Female: 55

Optional Extra Strength Work

Metcon (Time)

800m Run
8 Clean and Jerks (185/125)
400m Run
4 Clean and Jerks (185/125)
200m Run
2 Power Clean and Jerks (185/125)

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

Whiteboard:

Wednesday, March 07, 2018

Male Clients

1

Colby
Wollak

5:30 PM CrossFit

232 Total Reps

axle

1

Private

4:00 PM CrossFit

232 Total Reps

1

Hap
Clayton

8:30AM CrossFit Class

232 Total Reps

1

Josh
Roberts

5:30 PM CrossFit

232 Total Reps

2

Brandon
Hedrick

5:30 AM CrossFit

218 Total Reps

3

Neil
Glezen

6:30 AM CrossFit

216 Total Reps

4

Jonathan
Austin

5:30 AM CrossFit

202 Total Reps

5

Jason
Leach

12:00 PM CrossFit

197 Total Reps

6

Patrick
Mizzell

8:30AM CrossFit Class

184 Total Reps

7

Andy
Pridmore

6:30 PM CrossFit

221 Total Reps

8

Alto
Shambles

9:30 AM CrossFit

218 Total Reps

9

Brent
Miller

8:30AM CrossFit Class

232 Total Reps

Scaled

9

Daniel
Leatherman

5:30 AM CrossFit

232 Total Reps

75#, jumping pullups

9

Darius
Nouri

8:30AM CrossFit Class

232 Total Reps

65#

9

Jason
Denis

4:00 PM CrossFit

232 Total Reps

Cleans and Front Squat RxPlus everything else

9

Joey
Quilla

4:00 PM CrossFit

232 Total Reps

65# Power Snatches and OHS

9

Johnny
Quilla

4:00 PM CrossFit

232 Total Reps

Front squat

10

Scotty
In Route

9:30 AM CrossFit

223 Total Reps

Scaled

11

Jim
Tuttle

6:30 AM CrossFit

213 Total Reps

Scaled

12

Bob
Swadley

12:00 PM CrossFit

208 Total Reps

push ups, cleans, FS

13

Robert
Johnson

5:30 PM CrossFit

204 Total Reps

20#WB&PullUps, 75#Snatch&Squat

14

Donald
Stewart

5:30 PM CrossFit

202 Total Reps

115 cleans + fs

15

Bernard
Tripp

6:30 AM CrossFit

191 Total Reps

75#

16

Patrick
Dollak

8:30AM CrossFit Class

183 Total Reps

14lb w.b., ring row, box step, clean, ft sq.,

17

Stephen
Kent

5:30 AM CrossFit

175 Total Reps

18

Todd
Mashburn

9:30 AM CrossFit

144 Total Reps

8 lnWB, 10bx jumps, 7 clean at 35lb, 12 cal

19

malachi
mcquien

6:30 PM CrossFit

16 Total Reps

Female Clients

1

Alyson
Knight

6:30 PM CrossFit

220 Total Reps

1

Jill
Olinger

12:00 PM CrossFit

220 Total Reps

2

Katie
Powell

9:30 AM CrossFit

220 Total Reps

rx the first 2.5 rds, then tore hand so did push ups

2

Katie
Tuttle

4:00 PM CrossFit

220 Total Reps

8#wb, ring rows small box stepups 45# hang clean and front squat

2

Shannon
Fichter

6:30 PM CrossFit

220 Total Reps

35# OHS

2

Shelly
Walsh

4:00 PM CrossFit

220 Total Reps

3

Jennifer
Pridmore

6:30 PM CrossFit

218 Total Reps

35# PS, SU's, RRs, FS instead of OHS

4

Melissa
Holden

8:30AM CrossFit Class

217 Total Reps

10# WB, 35# snatch and OHS, step ups, knee ups.

5

Nikki
Stewart

5:30 PM CrossFit

212 Total Reps

10 wb, pu, 55 pc fs

6

Jennifer
Eckard

9:30 AM CrossFit

211 Total Reps

Bar rocks/steps/45#snatch&fr squat

7

Rhonda
Halford

9:30 AM CrossFit

208 Total Reps

step ups 45 lb sn, red band

8

Kelly
Nouri

8:30AM CrossFit Class

207 Total Reps

pup's ohs

8

Miranda
Morales

8:30AM CrossFit Class

207 Total Reps

step ups 3rd and 4th

9

Cambell
Vander Haar

12:00 PM CrossFit

204 Total Reps

Skipped OHS / 75#

10

Emily
Wagner

5:30 PM CrossFit

200 Total Reps

11

Stacey
Nance

6:30 PM CrossFit

194 Total Reps

injuried; step ups, cleans/burpess,Push press, pull ups

12

Kimberley
Ross

5:30 AM CrossFit

192 Total Reps

8 lb wall ball, small box, ring rows, 35lb bar

12

Nancy
Treadgold

6:30 AM CrossFit

192 Total Reps

13

Lisa
Hummel

6:30 AM CrossFit

186 Total Reps

14

Susan
Sterling

5:30 AM CrossFit

171 Total Reps

RR, step up, 65# snatch/OHS, 14# WB

15

Alyson
Denis

4:00 PM CrossFit

155 Total Reps

55# snatch jumping pups

16

Nicol
Gonzalez

4:00 PM CrossFit

124 Total Reps

7 WB, 7 step ups 7 KBS 10 Cal Row each round