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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Grays Harbor
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Thursday - CrossFit Grays Harbor
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thursday
Warm-up
EMOM x 9 MINUTES
Min 1 - :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ
Min 2 - 10 BB (or DB) Deadlifts + 10 Elbow Punches
Min 3 - 10 Alt Cossack Squats + 10 Glute Bridges
Extended Warm-up
Metcon (Weight)
BUILD TO...
Heavy Set of 3 Hang Power Clean
(Score is Load)
Workout
Metcon (Time)
7 SETS ON A 3:00 CLOCK...
25/20 Cal Row
Max Hang Power Clean*
R1 & R2 - (185/125)|(155/105)
R3 & R4 - (155/105)|(135/95)
R5 & R6 - (135/95)|(95/65)
R7 - (95/65)|(65/45)
-Rest 1:00 b/t Sets-
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 23, 2020
Male Clients
Female Clients
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