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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Tuesday - 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):
11 (3/8)
Workout
Tuesday
Warm-up
1 ROUND
:30 Bike (EZ-Mod)
5 Clean Deadlift
10 Elbow Punches
8 Up-Downs
10 Scap Pull-Ups
1 ROUND
:30 Bike (Mod-Hard)
5 Muscle Clean
5 Strict Press
6 Burpees
8 Kip Swings
*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.
Strength
Clean and Jerk (Moderate-Heavy 5-Rep )
Clean and Jerk
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar
(Score is Time)
KG BB: (70/55)|(50/35)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 25, 2021
Male Clients
1
Austin
Hatley
CrossFit: 4:30 PM
1 x 5 @ 185 lbs
1
Jim
Boora
CrossFit: 6:00 AM
1 x 5 @ 185 lbs
2
Bob
Barene
CrossFit: 4:30 PM
1 x 5 @ 135 lbs
Female Clients
1
Eleanore
Machowek
CrossFit: 12:00 PM
1 x 5 @ 105 lbs
1
Jenna
Hensley
6:30pm CrossFit
1 x 5 @ 105 lbs
2
Megan
McLean
5:30pm CrossFit
1 x 5 @ 95 lbs
3
Nicole
McEntyre
5:30pm CrossFit
1 x 5 @ 90 lbs
4
Carla
Favro
5:30pm CrossFit
1 x 5 @ 85 lbs
4
Michelle
Maupin Barre
5:30pm CrossFit
1 x 5 @ 85 lbs
5
Kavina
Brown
6:30pm CrossFit
1 x 5 @ 80 lbs
6
Tessie
Lang
CrossFit: 4:30 PM
1 x 5 @ 62 lbs
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