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Components
Metcon
Back Squat
Back Squat
Back Squat
Banded Hip Thruster
Bulgarian Split Lunge
GHD Back Etxtensions
Hollow Rock
Settings
Location
(All)
CrossFit On Track
Program
CrossFit
Date
Workout
08/10/2018 - CrossFit On Track
Class
(All)
CrossFit: 0530
CrossFit: 0630
CrossFit: 0830
CrossFit: 1200
CrossFit: 1600
CrossFit: 1730
CrossFit: 1830
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (3/0)
Workout
08/10/2018
Metcon
Metcon (AMRAP - Rounds)
EMOM x 12
Min 1: 5 air squats + 5 box jumps
Min 2: 5 Am. KBS + 5 pull-ups
Min 3: 5 TTB + 5 thrusters
Weightlifting
Calculate based on Monday's 5 RM
Back Squat (Max reps @ 85%)
Back Squat (Max reps @ 90%)
Back Squat (Max reps @ 80%)
Banded Hip Thruster (4x15-20)
Bulgarian Split Lunge (4x8-12 per leg w/ DB)
Accessory
GHD Back Etxtensions (3x15)
Hollow Rock (3x30)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 10, 2018
Male Clients
1
Nathan
Carlson
CrossFit: 0530
12 Rounds
1
Rocky
Rosales
CrossFit: 0530
12 Rounds
2
Misael
Herrera
CrossFit: 1200
12 Rounds
55lb kn 30 inch box
Female Clients
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