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Components
Metcon
Clean and Jerk
Metcon
Deadlift
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
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
A. CONDITIONING
Metcon (Time)
FOR TIME
100 Double Unders
50 DB Walking Lunges (35/20)
50 Wall Ball (20/14)
100 Double Unders
40 DB Walking Lunges
40 Wall Ball
100 Double Unders
30 DB Walking Lunges
30 Wall Ball w/ SB
(Score is Time)
-Rest 3:00-
Clean and Jerk (1x1)
Clean and Jerk
ON A 7:00 RUNNING CLOCK...
Build to a Heavy Single Clean & Jerk
(Score is Load)
B. 60:00 GPP
Warm-up
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)
BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)
5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press
Workout
Metcon (AMRAP - Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*
-Rest 1:00 b/t Sets-
*Athlete can choose to jump-up or step-up but must step-down each rep.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Deadlift (5-3-1)
Deadlift
FOR LOAD
5-3-1
Deadstop Deadlift
(Score is Load)
*Take your time and build slowly to a heavy set of 5 the 3 the 1. Each Deadlift is performed with a ""deadstop"" :01 pause between each rep. This is not TNG and there's no slamming bars.
Metcon (Weight)
5 SETS
10 Barbell Bent Over Row (1111)*
15 Slow Tuck-Ups
*Use same heavy load for all sets
(Score is Load)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 23, 2020
Male Clients
Female Clients
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