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Point Break

There is a very low amount of reps today for this AMRAP, which means you're looking at quite a few rounds within. Again with anything lasting longer than 5 minutes, the goal is to set a pace you can maintain, and then improve upon within the last few rounds of the AMRAP. If done correctly, those 5 pull-ups are unbroken each round, you never drop that dumbbell, and the sit-ups are your recovery. Happy Monday!!

Metcon

Fitness

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (35/20)
15 AbMat Sit-ups

Switch arms after 5 reps on the Dumbbell

Open & Performance

OP: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

Switch arms after 5 reps on the Dumbbell

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

Whiteboard:

Monday, October 14, 2019

Male Clients

1

Matthew
Houde

8:00 AM CrossFit

10 + 0

2

Travis
Fagerness

5:00 AM CrossFit

7 + 2

3

Michael
Bostian

3:30 PM Crossfit

7 + 0

4

Lance
Johnson

6:30 PM Crossfit

6 + 9

5

Kyle
Craver

5:00 AM CrossFit

8 + 11

6

Jaidan
Curfman-Levy

4:30 PM CrossFit

7 + 15

Green Band, 25lb

7

Philip
Johnston

3:30 PM Crossfit

7 + 2

Green banded PUs

8

John
Popp

8:00 AM CrossFit

5 + 32

3 pull ups with green, orange, and blue bands 3 rounds last 2 rin...

Female Clients

1

Rachel
Balsiger

9:00AM to 12:30PM Open Gy...

7 + 14

2

Kenya
Colon

5:00 AM CrossFit

9 + 5

ring rows 20 lb db

3

Erin
Johnson

5:00 AM CrossFit

9 + 3

blue band pu

4

Courtney
Randall

5:30 PM CrossFit

8 + 15

banded pull-ups

5

Jennifer
Isbell

5:00 AM CrossFit

8 + 11

(green) banded pull ups

6

Tammy
Houde

8:00 AM CrossFit

8 + 5

2 strict pull-ups per round

7

Michelle
Hancock

8:00 AM CrossFit

8 + 4

3 strict pull ups

8

Jennifer
Bury

6:30 PM Crossfit

8 + 0

20 lb, ring rows

9

Amanda
Funke

8:00 AM CrossFit

7 + 20

banded pullups, #20DB

10

Zoe
Shepherd

3:30 PM Crossfit

7 + 8

ring rows

11

Kimberly
Johnson

3:30 PM Crossfit

7 + 6

Banded PU red and blue

12

Maria
Castro

6:30 PM Crossfit

7 + 4

13

Anastacia
Wagner

3:30 PM Crossfit

7 + 0

scaled to 2 strict pullups per round

14

Heather
Shepherd

3:30 PM Crossfit

6 + 18

negative pull ups

15

Nadia
Nunez

8:00 AM CrossFit

6 + 15

Ring rows 20lbs db

16

Keri
Enriquez

5:30 PM CrossFit

6 + 12

red & green band strict pull ups

17

Fatemma
Soto-Herrera

4:30 PM CrossFit

6 + 0

modified pull-ups: 2 green bands

17

Kathy
Goolsby

4:30 PM CrossFit

6 + 0

black band pull ups

18

Cynthia
Brooks

8:00 AM CrossFit

0 + 0