METCON 2/4/19 (Reps, Rx+, Rx2, Rx3) FOR TOTAL REPS: Min 0-3: Stationary Lunges Min 3-6: SDHP (75#/55#) Min 6-9: Air Squat Min 9-12: TTB Min 12-15: Back Squat (75#/55#) Min 15-18: CTB Pull Ups Min 18-24: 3RM Front Squat (from rack) Score is weight+Reps added together. Goal: 400+ Reps on AMRAP portion, hit over 80% of 1RM on front squat. Tip: While the movements change often, this is a longer duration workout. Keep a consistent pace throughout. On the front squat, hit a warm up weight before making a big jump heavier. Purple Rx+: 95#/65#, start every set of CTB w/ one BMU Blue Rx: As written Orange Rx2: Sub KTC, Jump CTB Yellow Rx3: Sub regular lunges, 45#/35#, sub sit ups, ring rows White MODWOD: Sub KB Deadlift, goblet squat. See coach for additional mods!
| 1st | 601 Rx+ | Janelle Mon, Feb 4, 2019 | | 2nd | 540 Rx | Alyssa C Mon, Feb 4, 2019 | | 3rd | 514 Rx | MANAGER Mon, Feb 4, 2019 | | 1st | 579 Rx+ | Todd N Mon, Feb 4, 2019 | | 2nd | 535 Rx+ | Wesly Mon, Feb 4, 2019 | | 3rd | 512 Rx+ | eli r Mon, Feb 4, 2019 |
| Kai | 195 dnf for school Rx | | | Nick | 465 Rx | Got first TTBs! | | MANAGER | 514 Rx | | | Paul R | 306 Rx3 | | | Megan A | 434 Rx | #135FSX3 | | JASON BEN | 496 Rx2 | 225# | | Cammon | 496 Rx | | | Vince | 573 Rx | 190 # FS | | Ryan Pow | 523 Rx | Failed 3rd rep on fs for 275 lb. Hit 225 before that. | | Ian | 513 Rx | | | Shane | 514 Rx2 | Sub KTC | | Alyssa C | 540 Rx | 185# 3RM FS | | Boots | 507 Rx | | | Sandra D | 384 Rx2 | | | Steve M | 530 Rx | | | Diana W | 522 Rx2 | 100# x3 FS | | Tracie | 402 | laying TTB JCTB | | Heather Lo | 295 Rx3 | sumo kb20#, sup TTB, goblet, jump pullup, kb squat | | Rhea | 284 | kb 10# dead, situps, goblet 10#, ringrows, #30 squat | | Brenda L | 325 Rx | | | Katheryn | 477 Rx2 | | | Saori | 513 Rx | Could have put 4 more CTB. I will do it next time | | eli r | 512 Rx+ | | | Anisha | 357 Rx2 | | | Anna E | :) Rx+ | | | Spencer Ch | 609 Rx | | | Scott B | 504 Rx | 106+40+95+15+31+12+205=504 | | Lacey | 417 Rx2 | sub knees to chest, sub jumping chest to ba | | Luis Mu | 552 Rx | | | Nate D | 595 Rx | | | Deven D | 616 Rx | | | Laura E | 306 Rx2 | | | Josh C | 645 Rx2 | | | Keith C | 462 Rx | | | Jonathan A | 481 Rx | 76+30+104+25+45+16+185 lbs | | Derra | 442 = 85+25+103+40+34+20+135# Rx | | | Hayleigh | 505 Rx2 | Subbed jumping ctb | | Darise | 378 Rx | 65lb bar work | | Bj | 455 Rx2 | 225x3 | | Wesly | 535 Rx+ | 225 FS, Missed 255 | | Jayne | 305 Rx3 | | | Brian S | 464 Rx2 | | | Janelle | 601 Rx+ | 205 FS | | Kirklin | 486 Rx2 | | | Rachel T | 470 Rx | | | Todd N | 579 Rx+ | | | Brad Le | 651 Rx | | | Sarah D | Didn’t keep track Rx2 | |
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