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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Grays Harbor
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Saturday - 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
Saturday
A. CONDITIONING
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
B. 60:00 GPP
Warm-up
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS...
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes...
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank "Hi-Fives"*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
C. STRENGTH / GYMNASTICS
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 11, 2020
Male Clients
Female Clients
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