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Components
Metcon
Fran
Shoulder Press
Shoulder Press
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
A. CONDITIONING
No Additional Conditioning. Get ready for a big effort on Fran!
B. 60:00 GPP
Warm-up
AMRAP x 6 MINUTES
12 Alt. Groiner + OH Twist
12 Scap Retracts
12 Arm Haulers
6 Boot Straps
Then...
2 ROUNDS
12 Jumping Squats
6 Burpees
12 Scap Pull-Ups
6 Ring Rows
Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 -- 4 Thrusters (Building)*
MIN 2 -- :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (1RM)
Shoulder Press
Build to 1RM Strict Press
(Score is Weight)
Shoulder Press (3 x Max Reps)
Shoulder Press
3 SETS
Max Reps Strict Press @ 75% of 1RM
(Score is Each Round for Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 08, 2020
Male Clients
Female Clients
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