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Components
Metcon
Power Snatch
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
A. CONDITIONING
Metcon (No Measure)
PICK ONE & COMPLETE FOR QUALITY*
15:00 Weight Vest Run or Hike
5k Run
15000m Bike
*Move continuously at a steady pace. Each minute should feel the exact same.
(No Measure)
B. 60:00 GPP
Warm-up
2 ROUNDS
8 Up-Downs
8 KB Deadlift
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Burpees
6 Russian KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Skill
Metcon (No Measure)
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
(No Measure)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Snatch (3-3-3-3-3)
Power Snatch
3-3-3-3-3
Power Snatch*
*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.
(Score is Weight)
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 08, 2020
Male Clients
Female Clients
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