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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
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
1 ROUND*
:30 Single Unders
:30 Alt. DB Deadlifts
:30 Fast Wrist Single Unders
:30 Alt. DB Hang High Pull
:30 Penguin Taps
:15/:15 Single DB Push Press
:30 Single Single Double Under or Double Unders
:30 Alt. DB Hang Snatch
*No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving.
Strength
Deadlift (4x5)
Deadlift
ON A 15:00 RUNNING CLOCK...
4x5
Deadlift*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
12 Alt. DB Hang Snatch (50/35)|(35/20)
24 Double Unders
-Rest 1:00 b/t Sets-
AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 24, 2020
Male Clients
Female Clients
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