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Components
Shoulder Press
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - 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
Wednesday
Warm-up
ON A 6:00 RUNNING CLOCK…
30 Alt. Plank Shoulder Taps
10 Box Step-Ups
10 DB Strict Press + :20 OH Hold on last rep
10 Box Jumps
15 DB Push Press + :20 OH Hold on last rep
10 Box Jump Overs
Bike/Row in remaining time …
Strength
Shoulder Press (Heavy 10-Rep)
Shoulder Press
ON A 15:00 RUNNING CLOCK...
Build to a 10-Rep Heavy Strict Press
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 SETS
12-9-6
Shoulder to Overhead (135/95)|(95/65)
Box Jump Overs (24/20)
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon (No Measure)
EMOM x 6 MINUTES
:30 Plate Good Mornings* + :30 Plate Gun Hold
*Plate can be held in either Bear Hug position or placed on the back.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 28, 2021
Male Clients
Female Clients
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