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Components
NCFIT Baseline - Strength
NCFIT Baseline - Sprint
Metcon
Overhead Squat
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
ON A 10:00 RUNNING CLOCK...
Dedicated Hip Work Prior to Back Squat
(No Measure)
B. 60:00 GPP
Warm-up
2 ROUNDS
10 Groiners
10 Alt. Supermans
10 Cossack Squats
2 ROUNDS
1:00 Bike
10 Right and Left Banded Side Steps*
5 BB Kang Squats
*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)
Workout
NCFIT Baseline - Strength (Weight)
ON A 20:00 RUNNING CLOCK...
Build to 5RM Back Squat
**Last Seen 9/27/19
NCFIT Baseline - Sprint (AMRAP - Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
**Last Seen 9/27/19
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Overhead Squat (3x10)
3 SETS
10 Reps with final weight @ 1111 (Take from rack)
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 22, 2020
Male Clients
Female Clients
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