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Components
"HEL-A-BEL"*
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Friday - 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
Friday
A. CONDITIONING
"HEL-A-BEL"* (Time)
3 ROUNDS FOR TIME
10 Power Snatch (135/95)
1 Round of Helen
(Score is Time)
B. 60:00 GPP
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)
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)
C. STRENGTH / GYMNASTICS
No Additional Strength. Go all-in to your workouts for today.
(No Measure)
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, December 18, 2020
Leaderboard
Men's "HEL-A-BEL"*
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Women's "HEL-A-BEL"*
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Male Clients
Female Clients
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