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Components
Metcon
Settings
Location
(All)
Hunters Creek CrossFit
Program
BUILD
CORE
CrossFit
HC ADAPTIVE
HC Compete.
KidFit (5-11 Year olds)
Nutrition Coaching
Open Gym
Date
WOD
Thursday - Hunters Creek CrossFit
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
OPEN GYM: 8:00 AM
9:00 AM CrossFit
OPEN GYM: 3:30 - 5:00pm
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (3/0)
WOD
Thursday
Warm-up
4 ROUNDS (progress movement every round)
:30 of...Single Unders → Fast Singles → High Jump Singles → DU’s or attempts
10 Reps of...Plate DL → Plate Power Clean → Plate G2O → Plate Thruster
10 Reps of...BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Workout
Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00...
1500m Row
25 Plate Ground to OH (45/35)|(35/25)
Max Double Unders in Remaining Time
Optional Finisher
"SUNS OUT, GUNS OUT"
3 SETS
15 DB Floor Press (Heavy)
:45 "Gun Hold" w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 01, 2019
Male Athletes
1
Jason
Nelson
6:00 PM CrossFit
92 Total Reps
2
shaun
parris
9:00 AM CrossFit
55 Total Reps
3
Kyle
Deer
5:00 PM CrossFit
11 Total Reps
35lbs
Female Athletes
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