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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Wednesday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
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):
2 (2/0)
Workout
Wednesday
Warm-up
3 SETS (7:00 CAP)
1:00 Cardio (Mod Effort)
8 Squat Jumps
8/8 DB Sumo Deadlift
8/8 DB Upright Row
8/8 DB Arnold Press
Extended Warm-up
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK...
Build to a Max Height Box Jump*
*One-step into tall jump. Do not attempt anything too far out of your 'zone'.
(Score is Height)
Workout
Metcon (AMRAP - Reps)
1. EMOM x 10 MINUTES
MIN 1 - 20 Alt. Single DB Power Snatch (50/35)|(35/20)
MIN 2 - :45 Max Step-Ups (24/20)
(Score is Lowest Reps)
-Rest 3:00 b/t Part 1 & 2-
Metcon (AMRAP - Reps)
2. AMRAP x 5 MINUTES
*Reps of Complex...
*1 Rep is...
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over (24/20)**
**Hold DB Suitcase Style, Either Arm.
(Score is Reps)
KG DB: (22.5/15)|(15/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 02, 2022
Male Clients
1
Matt
Evans
CrossFit: 4:00 PM
30 Reps
35# Did weighted step overs like a moron
2
Sean
Regehr
CrossFit: 5:30 AM
14 Reps
Female Clients
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