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Components
Hang Clean
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 5:00 RUNNING CLOCK
200m Jog
Immediately into…
2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches
Immediately into…
Shuttle Run in Time Remaining
Strength
Hang Clean (7x3)
EVERY 1:30 x 7 SETS*
3 Hang Squat Cleans
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
7 ROUNDS FOR TIME
200m Run
8 DB Hang Squat Cleans (50/35)|(35/20)
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 16, 2020
Male Clients
Female Clients
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