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Components
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Partner - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (12/15)
Workout
Partner
- Metcon: Unlike a good majority of partner workouts this one has no rest build into it since both partners are working at the same time. We are looking for sustainable effort throughout the 21 minutes you and your partner will be working. We have a good mix of cyclical, bodyweight and barbell work and since the barbell is light this is a good time to work on your barbell cycling mechanics.
Warm-up
A:
2 Rounds of:
--Partner 1
20 X-Band Walks (10L/10R)
20 Banded Pull-aparts
10 Reverse Lunges
--Partner 2
**Coach Lead**
5 High Hang power snatch
5 Low hang power snatch
5 Power snatch from mid shin
**Partners switch places**
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w. a partner:
400 Meter Run
*Max Reps of:
20 Walking Lunges (BW)
20 Power Snatch (75, 55)
*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
*Score = total rounds
Suggested snatch modifications: HEAVY Russian KB Swings (70/53) or
Moderate Deadlifts (185/125)
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (Light Alternating Dumbbell Snatches)
Extra Credit
C:
10 Minutes of "Recovery"
Bike, Row, Jog, or light sledpull
Followed by
5 Minutes of Parasympathetic Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 31, 2019
Male Clients
1
Jason
McLeod
6:00 CrossFit Group Clase...
7 + 20
Big Dan
2
Kevin
English
5:00PM CrossFit Group Cla...
7 + 12
With Joe
3
Kevin
Boyette
6:00PM CrossFit Group Cla...
7 + 8
With Bradley
4
Phillip
Jacobs
5:00PM CrossFit Group Cla...
7 + 0
Worked with Shane
4
Shane
Higgins
5:00PM CrossFit Group Cla...
7 + 0
Da boi Phillip
5
Bernie
Mowbray
5:00PM CrossFit Group Cla...
8 + 10
65# BB
5
Charlie
Williams
5:00PM CrossFit Group Cla...
8 + 10
#65
6
Daniel
McClanahan
6:00PM CrossFit Group Cla...
7 + 0
21 mins. 65 lbs
6
Paul
Ragan
6:00PM CrossFit Group Cla...
7 + 0
21:00 - w/ Daniel
7
Mike
Hendy
1:00PM CrossFit Group Cla...
1 + 1
8
Christian
Bolz
1:00PM CrossFit Group Cla...
0 + 0
Mike
8
Dominic
Talanca
5:00PM CrossFit Group Cla...
0 + 0
L3
Female Clients
1
Jill
Scullion
1:00PM CrossFit Group Cla...
9 + 0
@e_rog16
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
7 + 10
w/Lauren- questionable score though- communication wasn’t our str...
3
Ali
Papi
5:00PM CrossFit Group Cla...
6 + 16
With Abby 🙌🏼
4
Katie
Ragan
6:00PM CrossFit Group Cla...
9 + 16
5
Stacy
Kapello-Fox
CrossFit: 7:00 AM
9 + 13
Diana
6
Gretchen
Steed
5:00PM CrossFit Group Cla...
7 + 20
w/Andrea
7
Liz
Higgins
8:45 CrossFit Group Class...
7 + 9
8
Blair
Williams
8:45 CrossFit Group Class...
7 + 7
w/ Cindy
8
Private
8:45 CrossFit Group Class...
7 + 7
9
Meg
Gemelli
1:00PM CrossFit Group Cla...
7 + 5
With Scott 💪🏻🙌🏻
10
Christine
Abbata
5:00PM CrossFit Group Cla...
0 + 0
Couldn’t keep track; Alyssa
11
Heather
Metzler
8:45 CrossFit Group Class...
9 + 0
125 deads
12
Grace
Jacobs
8:45 CrossFit Group Class...
6 + 21
12
Monica
Jacobs
8:45 CrossFit Group Class...
6 + 21
With Grace 😊
13
Pam
Stalls
1:00PM CrossFit Group Cla...
2 + 27
Lat pull down Step ups
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