WOD Blog

Wed, Sep 4 2019

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METCON 9/4/19WEIGHTLIFTING 9/4/19WARM UP 9/4/19Other Results

METCON 9/4/19


(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:

DB or KB Front Squat-20 reps (pair, held in front rack position)
DB or KB Deadlift-20 reps
Box Over-20 reps

Goal: Sub 10, CAP at 14 minutes.

Tip: Try to utilize the front rack position for your KB's/DB's to preserve energy and grip strength. Move steadily through the KB Deadlifts. Be careful approaching your first box over!

Purple Rx+: 70#/50#-53# pair, 24''/20'’ box
Blue Rx: 50#-53#/35# pair, 24''/20'' box
Orange Rx2: 35#/20#-26# pair, stepovers allowed
Yellow Rx3: 20#/12#-15# pair, 20''/16''
White MODWOD: Air Squat to Box, KB Deadlift, Plate Stepovers


1st8:44 RxJulia Goldst Wed, Sep 4, 2019
2nd9:25 RxAlyssa C Wed, Sep 4, 2019
3rd11:28 RxSaori Wed, Sep 4, 2019
1st10:58 RxShane Wed, Sep 4, 2019
2nd11:54 RxLuis Mu Wed, Sep 4, 2019
3rd13:19 RxIan Wed, Sep 4, 2019

Derek M14:00
2 rds + 5.
Vince11:34
40# db all else RX
Jenn12:00 Rx2
Laura E9:51 Rx2
Luis Mu11:54 Rx
Ian13:19 Rx
Derek N11:15 Rx2
Shane10:58 Rx
Mindy10:15 Rx2
DeeAnn10:40 Rx2
eli r9:52 Rx2
Katheryn8:54 Rx2
Bill11:11 Rx2
Vianey10:02 Rx2
Wesly13:37 Rx2
single arm squats-53KB, single arm DL-70KB, 24'' step overs w/ 35DB
Julia Goldst8:44 Rx
Crystal10:52 Rx2
Jessica H12:48 Rx2
RX 1 round, then used 26#pair for squats but RX the rest
Janelle12:07 Rx
Keith C10:54 Rx2
Alyssa C9:25 Rx
Claudia12:54
Orange
Saori11:28 Rx
John LDNF Rx2
44# KB
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

Sean hanson


3 years ago

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Brian Young


8 months 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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