WOD Blog

Wed, Jan 27 2016

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METCON 1/27/16WEIGHTLIFTING 1/27/16WARM UP 1/27/16Other Results

METCON 1/27/16


(Time, Rx2, Rx3)
''Metcon's 5-3-1''

5 rounds
Air Squats-9reps
KB Swing-9 reps (35#/26#)
Sit Up-9 reps

REST 2 mins

3 rounds
Front Squat-15 reps (115#/75#)
KB Swing-15 reps (53#/35#)
Strict Sit Up-15 reps

REST 1 min

1 round
Back Squat-21 reps(155#/95#)
KB Swing-21 reps (70#/53#) (you may use DB's holding hex)
TTB-21 reps

GOAL: Finish under 22 mins CAP off at 26 mins

Rx: As written
Rx2: Stay at 35#/26# KB's  95#/65 FS, 115#/75 BS and sub KTC for TTB
Rx3: See coach


1st16:07 RxJulia Goldst Wed, Jan 27, 2016
2nd18:52 RxKatriel-Maria Wed, Jan 27, 2016
3rd20:23 RxSaori Wed, Jan 27, 2016
1st15:49 RxSeth B Wed, Jan 27, 2016
2nd17:37 RxCharles G Wed, Jan 27, 2016
3rd17:50 RxTodd N Wed, Jan 27, 2016
Spencer Ch Wed, Jan 27, 2016

Jonathan K18:53 Rx
Carl22:44 Rx2
Russian swings; 95# FS, 135# BS
Selleckhad to end early Rx2
Spencer Da20:19 Rx2
Belinda20:37 Rx
Eric M18:35 Rx
Charles G17:37 Rx
Sandra D18:47 Rx2
Corin20:00 Rx2
Spencer Ch17:50 Rx
Sub squats for lunges
Carolyn22:23 Rx2
35# KB whole time
SterlingDNF Rx2
#95/115, 35/44 kbs, got through 6 back squats
Cherise25:00 Rx2
DNF
Traeden21:48 Rx2
44# KB
Katriel-Maria18:52 Rx
Seth B15:49 Rx
Julia Goldst16:07 Rx
Scott B26:00 Rx
Last round of x15 front squats
Linda23:44 Rx2
Joslyn20:10 Rx2
35# KB whole time; air squats whole time (knee tight)
Saori20:23 Rx
kb35, 35, 53
Keith C23:20 Rx2
Charlie23:09 Rx2
Katie B22:51 Rx2
Steven D25:00 Rx2
35# KB, 95# squats, all sit-ups
Ashley Al21:04 Rx2
Jacob W20:54 Rx
Todd N17:50 Rx
Bill21:15 Rx2
Stephanie H20:25 Rx2
Covi19:56
RX sub sit ups for all abs
Ammon C26 Rx3
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

Brian Young


8 months ago

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Sean hanson


3 years ago

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Connor Nordgren


a year ago

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Wes


a year ago

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Richard Senior


6 years ago

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