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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)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday
Warm-up
AMRAP x 3 MINUTES
30 Crossbody Mountain Climbers
8 Lunges (DB Goblet Pos. Optional)
10 DB Bent Over Rows
-Rest 1:00-
AMRAP x 3 MINUTES
5 Up-Downs
6 Air Squats
5 Ring Rows
Strength
Back Squat (2x5)
Back Squat
Back Squat*
3x5 @ 50% (3111)
2x5 @ 60% (1111)
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats (95/65)|(65/45)
2 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 12, 2021
Male Clients
Female Clients
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