Show Workout in Full Screen
Auto Scroll Page
Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Saturday - CROSSFIT GRAYS HARBOR
Class
(All)
9:00am Saturday CrossFit
Gymnastics
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (1/5)
Workout
Saturday
Warm-up
ON A 5:00 RUNNING CLOCK…
10 Alt. Elbow to Instep
10 Bootstrappers w/ :03 pause in the bottom
10 Alt. Reverse Lunges
10 Squat Jumps
10 Alt. Elbow Punches
10 Front Rack Kang Squats (PVC or Empty Barbell)
Max Tempo Front Squats (3111) in time remaining...
Strength
Front Squat (5-4-3-4-3-2)
Front Squat
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
ON A 15:00 RUNNING CLOCK...
100 Double Unders
20 Front Squats (135/95)|(95/65)
100 Double Unders
15 Front Squats (155/105)|(115/75)
In Time Remaining...
AMRAP of...
50 Double Unders
5 Front Squats (185/135)|(135/95)
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
ON A 20:00 RUNNING CLOCK...
200 Double Unders
40 Front Squats (135/95)|(95/65)
200 Double Unders
30 Front Squats (155/105)|(115/75)
In Time Remaining...
AMRAP of...
30 Double Unders
3 Front Squats (185/135)|(135/95)
*In 'Running Clock' portion, P1 works while P2 rests. Switch as needed to complete the work. For the 'AMRAP' portion, partners take turns alternating complete rounds of 30 DU + 3 FS.
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 05, 2021
Male Clients
1
Mike
Machowek
9:00am Saturday CrossFit
1 x 2 @ 235 lbs
Female Clients
1
Sadee
Jones
9:00am Saturday CrossFit
1 x 2 @ 255 lbs
1 rep @ 265
2
Jenna
Hensley
9:00am Saturday CrossFit
1 x 2 @ 135 lbs
543432321
3
Heather
McKee
9:00am Saturday CrossFit
1 x 2 @ 90 lbs
4
Brenda
Cardenas
Gymnastics
1 x 1 @ 160 lbs
321:#115/140/160
4
Megan
McLean
9:00am Saturday CrossFit
1 x 1 @ 135 lbs
321: 115, 125, 135
Loading...
Powered By Wodify