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Components
Hang Clean
Hang Clean + Clean
Metcon
Settings
Location
(All)
COFFS COAST CROSSFIT
Program
BoxFit
CCCF MUMS
Foundations Training
Gymnastics
Date
Workout
Tuesday - COFFS COAST CROSSFIT
Class
(All)
5.30 AM CROSSFIT
6:30 AM CROSSFIT
9:30 AM CROSSFIT
OPEN GYM
4:30 PM CROSSFIT
5:30 PM CROSSFIT
6.30 PM CROSSFIT
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Tuesday
Warm-up
Part A. Body Temp
- Junkyard dog
Part B. Movement Prep
1 round: With an empty barbell
- 10 front rack alternating roll throughs
- 10 behind the neck front rack alternating roll throughs
- 10 behind the neck front rack roll throughs
- 10 front squat
Part C. Specific Prep
- Coach led positional work
Strength
Hang Clean
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Hang Clean + Clean
Every 2 minutes for 16 minutes (8 sets):
Hang Clean + Clean build across sets
Metcon
Metcon (Time)
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 28, January 2020
Clients:
Men / Women
All Clients
Leaderboard
Hang Clean
Chris McKinnon
28/01/2020
4 x 2 @ 80 kg
Matthew Gosling
28/01/2020
4 x 2 @ 70 kg
Leon Petrohelos
28/01/2020
4 x 2 @ 60 kg
Clients
1
Julian
White
5.30 AM CROSSFIT
4 x 2 @ 100 kg
2
Wayne
Hayton
5:30 PM CROSSFIT
4 x 2 @ 85 kg
3
Chris
McKinnon
5:30 PM CROSSFIT
4 x 2 @ 80 kg
4
Matthew
Gosling
5.30 AM CROSSFIT
4 x 2 @ 70 kg
4
Scott
Davis
5.30 AM CROSSFIT
4 x 2 @ 70 kg
5
Joe
Piggott
5.30 AM CROSSFIT
4 x 2 @ 65 kg
6
Leon
Petrohelos
5.30 AM CROSSFIT
4 x 2 @ 60 kg
7
Courtney
Dickinson
9:30 AM CROSSFIT
4 x 2 @ 45 kg
7
Jaz
O'Meagher
5.30 AM CROSSFIT
4 x 2 @ 45 kg
8
Siobhan
Murphy
9:30 AM CROSSFIT
4 x 2 @ 25 kg
9
Jaimi
McCredie
6.30 PM CROSSFIT
3 x 1 @ 47.5 kg
9
Dearne
Loone
9:30 AM CROSSFIT
2 x 2 @ 23 kg
9
Ben
Goodall
5:30 PM CROSSFIT
1 x 1 @ 120 kg
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