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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (2/7)
Workout
Monday
Warm-up
2 ROUNDS
10 PVC Pass Throughs
10 Groiners
10 Jumping Squats
Into...
2 ROUNDS
5 PVC OHS
:10 Bottom of Dip Hold
:10 Ring Support Hold
Extended Warm-up
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 - 5 Tempo OHS (2111) (Building)*
MIN 2 - 1-3 Ring Muscle-Ups or RMU Attempts
*Build to Heavier than Workout Weight. Bar comes from the floor
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)
(Score is Time)
KG BB: (50/35)|(35/25)
RMU OPTION 1: Jumping Ring Muscle-Up
RMU OPTION 2: Strict Pull-Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 17, 2021
Male Clients
1
Ryan
Farrer
CrossFit: 6:00 AM
135 lbs
2
Lyle
Bowe
CrossFit: 4:30 PM
135 lbs
Working on rmu transition
Female Clients
1
Isarai
Thieme
CrossFit: 4:30 PM
75 lbs
2
Brenda
Cardenas
CrossFit: 9:00 AM
75 lbs
2
Sarah
Lynch
CrossFit: 9:00 AM
75 lbs
From the floor RMU transitions
3
Cristen
Rogers
CrossFit: 3:30 PM
65 lbs
4
Megan
McLean
5:30pm CrossFit
55 lbs
5
Heather
McKee
CrossFit: 3:30 PM
32 lbs
9:48
5
Tessie
Lang
CrossFit: 4:30 PM
32 lbs
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