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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
Monday - 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):
11 (3/8)
Workout
Monday
Warm-up
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups
Strength
Back Squat (1x2 / 1x2 / 1x2)
Back Squat
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o failure...no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 30, 2020
Male Clients
1
Dr. Ryan
Farrer
5:30pm CrossFit
1 x 5 @ 265 lbs
2
Bob
Barene
CrossFit: 3:30 PM
1 x 3 @ 280 lbs
3
Mike
Machowek
CrossFit: 3:30 PM
1 x 2 @ 280 lbs
Female Clients
1
Brenda
Cardenas
CrossFit: 9:00 AM
1 x 5 @ 160 lbs
2
Lauren
Atwood
5:30pm CrossFit
1 x 3 @ 265 lbs
3
Megan
McLean
5:30pm CrossFit
1 x 4 @ 165 lbs
4
Private
6:30pm CrossFit
1 x 3 @ 155 lbs
5
Ana
Herr
CrossFit: 4:30 PM
1 x 4 @ 85 lbs
6
Karla
Smith
CrossFit: 6:00 AM
1 x 2 @ 160 lbs
7
Megan
Miner
5:30pm CrossFit
1 x 2 @ 135 lbs
8
Carla
Zenner
CrossFit: 12:00 PM
1 x 0 @ 0 lbs
Banded squats hold 20 seconds x5. Post knee surgery
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