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Components
Power Snatch
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Thursday - 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
Thursday
A. CONDITIONING
No Additional Conditioning. Enjoy the reduced volume...hit the class workout or take an additional rest day.
B. 60:00 GPP
Warm-up
3 ROUNDS...
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
Extended Warm-up
3-3-3: Power Snatch (3-3-3*)
Power Snatch
3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single Unders
*Minutes 0-5... 3 reps @ (115/75)|(75/55)
Minutes 5-10...2 reps @ (135/95)|(95/65)
Minutes 10-15...1 rep @ (155/105)|(115/75)
**If trip-up on the rope, start the set of DU or SU over.
C. STRENGTH / GYMNASTICS
No Additional Strength. Enjoy the reduced volume...hit the class workout or take an additional rest day.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 26, 2019
Male Clients
Female Clients
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