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Components
Metcon
Metcon
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
Warm-up
2 SETS FOR QUALITY
:30 Row into :30 Max KB Deadlifts
:30 Row into :30 Max KB Upright Rows
:30 KB Swings into :30 KB Front Rack Hold
:30 Glute Bridges into :30 Plank
-:30 Walking Rest-
Skill
Metcon (Weight)
6 SETS FOR QUALITY*
1 Clean Deadlift
+
1 Clean Pull
+
1 Below The Knee Hang Power Clean
+
1 Power Clean
*Keep weight Light / Moderate.
-Rest As Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
10 DB Power Cleans (50/35)|(35/20)
200/150m Row*
*Increase the row by 50m each Round.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 18, 2021
Male Clients
Female Clients
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