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Components
Metcon
Metcon
Deadlift
Metcon
Power Clean
Back Squat
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - 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
Tuesday
A. CONDITIONING
Metcon (Distance)
EVERY 3:00 FOR 4 SETS
200m Run
Max Distance HS Walk in Remaining Time
(Score is Lowest Distance)
Metcon (AMRAP - Reps)
EVERY 3:00 FOR 4 SETS
Row 200m
Max Strict HSPU in Remaining Time
(Score is Lowest Rep Count)
B. 60:00 GPP
Warm-up
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Deadlift (3RM or Heavy 3-Rep)
Deadlift
ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Deadlift
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Clean (10RM)
ON A 20:00 RUNNING CLOCK...
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
Back Squat (20RM)
Back Squat
ON A 20:00 RUNNING CLOCK...
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 18, 2020
Male Clients
Female Clients
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