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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Upper Keys
Program
CrossFit
Date
WOD
Wednesday - CrossFit Upper Keys
Class
(All)
CrossFit: 5:45 AM
CrossFit: 7:00 AM
CrossFit: 8:30 AM
CrossFit: 10:00 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):
5 (2/3)
WOD
Wednesday
Warm-up
AMRAP x 5 MINUTES
100m Run
20 Alt. Tuck-Ups
10 Air Squats
20 Quad Heel Taps
Strength
Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
EVERY 4:30 x 3 SETS
400m Run
10 Up-Downs
15 Hang Power Cleans (95/65)|(65/45)
Max Alt. V-Ups with the remaining time.
(Score is Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 25, 2020
Male Athletes
1
Hal
Quanbeck
CrossFit: 8:30 AM
135 lbs
2
Michael
Rolph
CrossFit: 7:00 AM
65 lbs
Female Athletes
1
Brittany
Holley
CrossFit: 11:00 AM
90 lbs
2
Brooke
Vega
CrossFit: 11:00 AM
85 lbs
3
Cathi
Brown-Ekbloom
CrossFit: 7:00 AM
35 lbs
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