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Components
Thruster
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Monday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
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
3 SETS (8:00 CAP)
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat
Strength
Thruster (3-Rep Heavy )
Thruster
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups
*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 10, 2022
Male Clients
Female Clients
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