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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Upper Keys
Program
CrossFit
NCGO
NCMETCON
NCX
OPEN GYM
Date
WOD
Saturday - CrossFit Upper Keys
Class
(All)
CrossFit: 5:45 AM
CrossFit: 7:00 AM
CrossFit: 8:30 AM
CrossFit: 11:00 AM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Saturday
Warm-up
2 ROUNDS
1:00 Bike
5 Scap Pull-Ups
10 Alt. Deadbugs
5 Empty Barbell Hang Muscle Cleans
*Partner Option Warm-Up:
2 ROUNDS (EACH)
P1: Moderate Pace Bike
P2: 4 Scap Pull-Ups
6 Empty Barbell Hang Muscle Cleans
8 Alt. Deadbugs
Strength
Metcon (AMRAP - Reps)
EMOM x 15 MINUTES
MIN 1 - :40 Supinated Ring Rows
MIN 2 - :40 Ring Skull Crushers
MIN 3 - :40 Tuck Hang
(Score is Reps)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30/25 Cal Bike
25 Toes to Bar
20 Hang Power Cleans (115/75)|(75/55)
(Score is Time)
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
FOR TIME*
150/120 Cal Bike
120 Toes To Bar
100 Hang Power Clean (115/75)|(75/55)
*P1 works while P2 rests. Split work as needed.
(Score is Time)
KG BB: (50/35)|(35/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 22, 2021
Male Athletes
Female Athletes
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