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Components
Back Squat
THIGHNEL RICHIE
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)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Warm-up
3 ROUNDS FOR TIME (8:00 CAP)
10 Up-Downs
10 Single DB Front Squat
10 Single DB Push Press
10 Single DB Thruster
:30 Cal Bike
Strength
Back Squat (Heavy 5-Rep )
Back Squat
ON A 15:00 RUNNING CLOCK...
Build to a 5-Rep Heavy Back Squat
(Score is Weight)
Workout
THIGHNEL RICHIE (Calories)
ON A 12:00 RUNNING CLOCK...
5 ROUNDS
10 Burpees to a Target*
20 Wall Balls (20/14)|(14/10)
then...
Max Cal Bike with remaining time
*Ideally, 6" above standing reach.
(Score is Cals)
KG WB: (9/6)|(6/5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 09, 2021
Male Clients
Female Clients
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