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Components
Metcon
Metcon
Squat Clean
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Monday - 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
Monday
A. CONDITIONING
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
400m Run
20 DB Mixed Rack Walking Lunges (50/35)*
*10 Reps with L-arm OH / R-arm in Front Rack. 10 Reps with R-arm OH / L-arm in Front Rack.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Goal: The first grind of the week. You have a similar test of will on Saturday. But today is for a score. Your goal here should be to do all lunges unbroken and keep your runs within :10-:15 the entire workout. In the final 5:00, you need to find your next gear on the runs.
B. 60:00 GPP
Warm-up
3:00 Bike*
Into...
2 ROUNDS
10 Reverse Lunges
7/7 DB Russian Swing
5/5 DB Upright Row
Into…
2 ROUNDS
10 Jumping Lunges
7/7 DB Hang Power Clean
5/5 DB Overhead Press From Split**
*Increase pace each minute: start easy, increase to moderate, then moderate-hard.
**In a split stance position, press from shoulder to OH.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)
*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Squat Clean (3-3-3-3-3)
3-3-3-3-3
Squat Clean
(Score is Weight)
Goal: Start light and build to moderate with perfect mechanics. These do not need to be TNG. In fact, the preference for today is a quick breath, reset, and hit the next rep. Intention! We want these to be the building blocks for heavier lifts down the road.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 18, 2021
Male Clients
Female Clients
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