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Components
Deadlift
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Monday - 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
Monday
Warm-up
2 ROUNDS
30 Mountain Climbers
10 Good Mornings
10 Single Ring Ring Rows
Into…
2 ROUNDS
10 Single DB RDL
10 Slow Bird Dogs
10 Kip Swings
10 Jumping Pull-Ups
Strength
Deadlift (3x5)
Deadlift
1x5 @ 75%
1x5 @ 80%
3x5 @ 85%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
10 Deadlifts (135/95)|(95/65)
10 Ring Rows
-Rest 1:30-
AMRAP x 4 MINUTES
8 Deadlifts (185/125)|(135/95)
8 Pull-Ups
-Rest 1:30-
AMRAP x 3 MINUTES
6 Deadlift (225/155)|(155/105)
6 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (85/60)|(60/42.5)
KG BB3: (100/70)|(70/55)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 10, 2021
Male Clients
Female Clients
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