Wednesday, July 13, 2022

Wednesday, July 13, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

back squat

3-3-3-3-3

*Begin each round every four minutes.

weighted back rack lunge

20-20-20

*Begin each round every three minutes.

At Home:

three rounds, rest amply between rounds:

10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge jump + 15x pause squat + max wall squat

*Wall squat max time is 90 seconds each round.

then, for max reps: tabata bottom-to-bottom squat

1 Comment

  1. MPH | July 14, 2022 at 9:10 am
     

    -MPH Inside the Box Scores-
    Al C.: 225-235-lbs.
    Dan H.: 225-235-lbs.
    Shad H.: 205-205-lbs.
    Matt S.: 175*-175x-lbs.
    Borja G.: 165-175-lbs.
    Carlos U.: 165-170-lbs.
    Brandon B.: 245-250*-lbs.
    Nate S.: 195-205-lbs.
    David C.: 155-155-lbs.
    Anu B.: 200-205-lbs.
    Adrian P.: 225-225-lbs.
    Luke B.: 175-185-lbs.
    Stuart J.: 215-215*-lbs.
    Peter O.: 225-255-lbs.
    Calvin D.: 165-175*-lbs.
    Julie A.: 155-160-lbs.
    Sean F.: 255-265-lbs.
    Elliot M.: 195-200*-lbs.
    Morgan W.: 185-195-lbs.
    Yousi A.: 125-125*-lbs.
    John B.: 185-195*-lbs.
    Diana A.: 130-135x-lbs.
    Bobby H.: 190-195-lbs.
    Andrew Z.: 215-225-lbs.
    Miranda B.: 120-120-lbs.
    RJ A.: 205-205-lbs.
    Brent S.: 175-175*-lbs.
    Matt R.: 255-260-lbs.
    Drew P.: 245-255-lbs.
    Frank P.: 215-220*-lbs.
    Molly L.: 145-147*-lbs.
    Adriana B.: 125-130x-lbs.
    Max R.: 295-315*x-lbs.
    JP S.: 255-265-lbs.
    Beau R.: 255-265-lbs.
    Julian M.: 185-195*-lbs.
    Bill M.: 135-140-lbs.
    Yao Z.: 185-195*x-lbs.
    Justin G.: 195-205*-lbs.
    Sean G.: 305-315-lbs.
    Brandt R.: 185-185*-lbs.
    Francisco L.: 195-200-lbs.
    Will H.: 195-200-lbs.
    Adam R.: 245-250x-lbs.
    Bryan M.: 235-240*-lbs
    Tommy H.: 315-325-lbs
    Tucker H.: 245-265(2)-lbs
    Mike L.: 195-205-lbs
    Anya W.: 145-150(2)-lbs
    Frank H.: 125-135-lbs
    Justin M.: 265-275*-lbs
    Nathan W.: 205-220-lbs
    Pete T.: 195-205(1)-lbs
    Jahari H.: 335-345-lbs
    Bill G.: 285-295-lbs.
    Rony J.: 115-125*-lbs
    Lily S.: 125-135*-lbs
    Andrew Ze.: 175-185-lbs

    Reply

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