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Components
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (7/11)
Workout
Tuesday
Warm-up
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1x10)
Back Squat
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 05, 2019
Male Clients
1
Rick
M
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 225 lbs
2
JERRON
PIERSON
CrossFit: 4:30 PM ( Cross...
1 x 10 @ 185 lbs
2
Jim
Boora
CrossFit: 9:00 AM
1 x 10 @ 185 lbs
3 second hold at bottom
2
Mike
Machowek
CrossFit: 4:30 PM ( Cross...
1 x 10 @ 185 lbs
3
Bob
Barene
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 165 lbs
4
Jason
Degroot
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 155 lbs
Medium nothing hard.
5
Brad
Gherna
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 135 lbs
Female Clients
1
Cristen
Rogers
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 145 lbs
+ 10x 135
2
Rachel
Tageant
CrossFit: 6:30 PM
1 x 10 @ 135 lbs
3
Chrissy
Boice
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 125 lbs
3
Isarai
Thieme
CrossFit: 4:30 PM ( Cross...
1 x 10 @ 125 lbs
3
Megan
Bergeson
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 125 lbs
4
Kavina
Brown
CrossFit: 6:30 PM
1 x 10 @ 105 lbs
5
Dani
Andrews
CrossFit: 12:00 PM
1 x 10 @ 100 lbs
5
Heather
Luther
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 100 lbs
6
Tamara
Lyn
CrossFit: 12:00 PM
1 x 10 @ 95 lbs
7
Carla
Johnson
CrossFit: 5:30 PM ( Cross...
1 x 10 @ 65 lbs
7
Sarah
Oleachea
CrossFit: 9:00 AM
1 x 10 @ 65 lbs
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