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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
CrossFit
Lockdown
Olympic Weightlifting
Open Gym
Date
WOD
Friday - CrossFit Staines
Class
(All)
07:00am Live Zoom Session - ID: 727-261-5133
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
WOD
Friday
Daily-5 Warm-Up
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
(No Measure)
Full-Body Strength
Metcon (Weight)
EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold
Into...
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows
(Score is Weight)
Full-Body Sprint Workout
Metcon (No Measure)
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :45 Alt DB Snatch
MIN 2 - :45 Double Unders
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 - :45 Alt Single DB Up-Downs
MIN 2 - :45 Double Unders
(No Measure)
Finisher + NCMOBILITY
Metcon (No Measure)
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold
(No Measure)
then...
Check out today's NCMOBILITY from The Ready State!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 12, February 2021
Male Clients
1
mike
willerton
07:00am Live Zoom Session...
12.5 kg
Female Clients
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