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Components
Front Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - 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
Tuesday
Warm-up
ON A 6:00 RUNNING CLOCK…
10/8 Cal Bike
10 Alt. Curtsey Lunge (No weight)
15 Up-Downs
10 Alt. Curtsey Lunge (with empty Barbell or no weight)
15 Box Jumps (Step Down)
:10 Perfect Front Rack Hold
5 Perfect Front Squats
:10 Perfect Front Rack Hold
Max Cal Bike in the Remaining Time…
*From here, add light-moderate load to the barbell and begin practice/prep for your Front Squat work...
Strength
Front Squat (4x5)
Front Squat
ON A 15:00 RUNNING CLOCK...
4x5 Front Squats*
*Heavier than last week. Complete 5/5 DB Goblet Single Leg Box Squats after each Set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Front Squats (155/105)|(115/75)
15 Box Jump Overs (24/20)
20 DB Goblet Squats (50/35)|(35/20)
25 Burpees
30/25 Cal Bike
25 Burpees
20 DB Goblet Squats
15 Box Jump Overs
10 Front Squats
(Score is Time)
KG BB: (70/55)|(50/35)
KG DB: (22.5/15)|(15/9)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 23, 2021
Male Clients
Female Clients
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