WOD Blog

Wed, Feb 19 2020

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METCON 2-19-20WEIGHTLIFTING 2-19-20WARM UP 2-19-20

METCON 2-19-20


(Reps, Rx+, Rx2, Rx3)
EMOM to AMRAP:

5 Min EMOM:

5 Back Squats+5 Box Jumps
(athlete chooses weight)

REST 1 minute

THEN

7 min AMRAP:

7 Back Squats
7 Box Jumps

For the EMOM athletes can choose their load. They should choose a heavyish weight, but a weight they can perform for 5 consecutive reps with minimal breaks between sets.

Score=Your back squat load+reps on AMRAP. Example: Janelle uses 300# for back squat and performs 98 reps on AMRAP her score is 398.

Goal/Tip: Lift a heavy sustainable load on EMOM, aim for smooth transitions on AMRAP.

Purple Rx: 24''/20'' for EMOM, 165#/115#, 30''/24'' for AMRAP

Blue Rx2: 20''/16'' for EMOM, 135#/95#, 24''/20'' for AMRAP

Orange Rx3: Step Ups 20''/16'' OR Plate Jumps for EMOM, 95#/65# and Step Ups for AMRAP

Yellow MODWOD: Plate Step Ups and Back Squat to Box, 35#/25# for AMRAP


1st269 RxJanelle Wed, Feb 19, 2020
2nd175 RxHailey D Wed, Feb 19, 2020
3rd199 Rx2Kirklin Wed, Feb 19, 2020
1st310 RxShane Wed, Feb 19, 2020
2nd301 RxLuis Mu Wed, Feb 19, 2020
3rd295 RxSteve M Wed, Feb 19, 2020

Steve M295 Rx
Janelle269 Rx
EMOM-185# AMRAP-accidentally did 135# 6rds
Vince227 Rx2
24' box for both rounds
Shane310 Rx
Jonny191 Rx2
135 weight
Derek N228 Rx2
165+63, box 24 and 30
Eric M279 Rx
Steve Je293 Rx2
5 x 230lb squats + 63 reps w/ (box step-ups)
DeeAnn139 Rx3
Luis Mu301 Rx
Cherise134 Rx2
75+59
Crystal185 Rx2
box (20' & 24') 105# 95#
Alex Pa180 Rx
Tracie149 Rx3
Michael Da177 Rx
Wesly275 Rx
205+ 70, 24' and 30' box
Bridger L242 Rx2
Deven D253
175 + 78
Hailey D175 Rx
Keith C175 Rx2
Kirklin199 Rx2
MANAGER91 Rx2
Alasdair:) Rx3
Lance287 Rx2
Janalyn133 Rx2
75# EMOM; 4 rds + 2; 20” & 24” box.
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

Awesome gym!! Equipment, space, coaches. Good pricing, drop ins welcome, friendly regulars. Been here many times and always a great experience. Typical combo or weightlifting and WODs. Will keep coming here for sure

Sean hanson


3 years ago

Love this place! Such a fun and welcoming community. I came in three years ago and my fitness has never been better. So glad to have a full community supporting me.

Wes


a year ago

Put it Up is awesome! I am not one that does well going into a Gym and staying consistent or pushing myself. The staff at Put it Up have been amazing and for the first time in my life I look forward to working out and I am so excited about the be

Richard Senior


6 years ago

I've been a member at Put It Up for about 6 months. I love the personalized coaching and care to ensure that everyone has an intense workout without injury. The coaches here help you to plan your nutrition and fitness goals as well as offer many

Connor Nordgren


a year ago

Put It Up CrossFit is the best! I was a beginner and had never done CrossFit before. But Julia and all of the coaches made me feel super welcome and met me right where I was in my fitness journey. If you’re willing to get up early, the 5:30 am