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Components
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
Friday
Warm-up
3 SETS
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
Into…
3 SETS
10 Scap Pull-Ups
12 Empty Barbell (or PVC) Kang Squats
14 Tuck-Ups
Strength
Back Squat (2RM)
Back Squat
ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 10 MINUTES
5 Back Squat (Athlete's Choice)*
10 Toes to Bar
*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 18, 2020
Male Clients
1
Octavio
Alejandre
CrossFit: 12:00 PM
1 x 2 @ 425 lbs
2
Andy
Polmateer
CrossFit: 3:30 PM
1 x 2 @ 315 lbs
3
Bob
Barene
CrossFit: 6:00 AM
1 x 2 @ 285 lbs
4
Jim
Boora
CrossFit: 6:00 AM
1 x 2 @ 275 lbs
4
Mike
Machowek
CrossFit: 12:00 PM
1 x 2 @ 275 lbs
5
Nathan
Judd
CrossFit: 3:30 PM
1 x 2 @ 205 lbs
Female Clients
1
Lauren
Atwood
5:30pm CrossFit
1 x 2 @ 290 lbs
2
Isarai
Thieme
5:30pm CrossFit
1 x 2 @ 195 lbs
Weak legs today.
2
Jenna
Hensley
5:30pm CrossFit
1 x 2 @ 195 lbs
3
Nicole
McEntyre
5:30pm CrossFit
1 x 2 @ 185 lbs
4
Michelle
Lang
5:30pm CrossFit
1 x 2 @ 180 lbs
5
Karla
Smith
CrossFit: 6:00 AM
1 x 2 @ 155 lbs
5
Megan
McLean
5:30pm CrossFit
1 x 2 @ 155 lbs
Wasn’t feeling it AT ALL
6
Michelle
Barre
CrossFit: 4:30 PM
1 x 2 @ 150 lbs
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