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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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Friday
Warm-up
2 ROUNDS
100m Run
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows
Into…
2 ROUNDS
100m Run
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings
Strength
Back Squat (1x5 @ 60%)
Back Squat
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
Workout
Metcon (Time)
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 20, 2021
Male Clients
1
Bob
Barene
CrossFit: 4:30 PM
1 x 5 @ 205 lbs
1
Dr. Ryan
Farrer
CrossFit: 6:00 AM
1 x 5 @ 205 lbs
Female Clients
1
Sadee
Jones
CrossFit: 9:00 AM
1 x 5 @ 195 lbs
135 165 195
2
Brenda
Cardenas
CrossFit: 9:00 AM
1 x 5 @ 105 lbs
85/95/105
2
Megan
McLean
5:30pm CrossFit
1 x 5 @ 105 lbs
Tempo
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