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Components
Metcon
Settings
Location
(All)
CrossFit Basinview
Program
2025 CrossFit Open
CrossFit
Discovery
Foundations
Open Gym
Running Club
Weightlifting
Date
Workout
Tuesday January 19, 2021 - CrossFit Basinview
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:15 PM
CrossFit: 5:30 PM
CrossFit: 8:00 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
Tuesday January 19, 2021
WU:
2 Rounds
1:00 Cardio
10 Air Squats
15 Over and Backs
20 Calf Sweeps
A: Metcon (No Measure)
EMOM 12
Odd Minutes: 20 Kettlebell Swings (53/35)
Even Minutes: Pistol Work
B: Metcon (Time)
2 Rounds For Time
30 Double Unders
2-4-6-8-10 Dumbbell Hang Clean and Jerks
Rest 1:00
400m Row/400m Ski/1000m Bike
Rest 0:30
*Flow: 30 Double Unders + 2 Hang CJs, then 30 Double Unders + 4 Hang CJs, then 30 Double Unders + 6 Hang CJs, etc. Once you finish the 10 Hang CJs, rest 1:00, then do the machine meters, then rest 0:30. That’s 1 round so go back to 30 Double Unders + 2 Hang CJs after your rest for the second round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 19, 2021
Clients:
Men / Women
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