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Components
Sumo Deadlift
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Saturday - 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
Saturday
Warm-up
2-3 ROUNDS (7:00 CAP)
5 Sumo Stance Good Mornings
1:00 Bike (increase pace over the 3 rounds)
5 Sumo Stance Air Squats
200m Jog
Strength
Sumo Deadlift (6-6-6-6)
6-6-6-6*
Sumo Deadlift
*Build to a Heavy Weight.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS
20/15 Cal Bike
12 Sumo Deadlift (225/155)|(155/105)
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
KG BB: (100/70)|(70/55)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
12 ROUNDS FOR TIME*
15/12 Cal Bike
6 Sumo Deadlifts (225/155)|(155/105)
*P1 works through full round while P2 rests. Complete 12 rounds total as a team.
(Score is Time)
KG BB: (100/70)|(70/55)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 20, 2021
Male Clients
Female Clients
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