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Components
Metcon
Deadlift
Metcon
Metcon
Squat Snatch
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Friday - 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
Friday
A. CONDITIONING
Metcon (Time)
2 SETS
100 Cal Row or Bike
1600m Run
100 Cal Row or Bike
-Rest 5:00 b/t Sets- .
(Score is Time)
B. 60:00 GPP
Warm-up
EMOM x 9 MINUTES
Min 1 - :45 Bike
Min 2 - 8/8 DB Single-Leg RDL
Min 3 - :45 Plank
Strength
Deadlift (3RM)
Deadlift
ON A 15:00 RUNNING CLOCK...
Establish 3RM Deadlift
(Score is Load)
Workout
Metcon (Time)
FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (275/185)|(225/155)
12-9-6
Strict HSPU
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 10 MIINUTES
2 TNG Power Snatch + 2 OHS
(Score is Load)
Squat Snatch (20x1)
Squat Snatch
EVERY :30 FOR 20 SETS
1 Squat Snatch (50-60% of 1RM)
(Score is Load)
Want to see some of these movements in action? Check out our
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Whiteboard:
Friday, April 10, 2020
Male Clients
Female Clients
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