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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
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
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):
10 (4/6)
Workout
Tuesday
Warm-up
3 ROUNDS
:30 Single Unders
10/10 Single Leg Romanian DL
5/5 DB Strict Press
Into…
2 ROUNDS
:30 High Jump Single Unders
10/10 Single DB Front Rack Lunges
5/5 DB Strict Press
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1- 8-10 DB Arnold Press
MIN 2- 10-12 Bent Over Row
*Loading should be moderate-heavy or heavy.
(Score is Weight)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
15 Air Squats
10 DB Split Jerk (50/35)|(35/20)
40 Double Unders
-12:00 Hard Cap-
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 07, 2020
Male Clients
1
Bob
Barene
CrossFit: 3:30 PM
35 lbs
1
Ryan
Farrer
6:30pm CrossFit
35 lbs
2
Jason
Hatley
CrossFit: 3:30 PM
40 lbs
3
Kobe
Kalama
5:30pm CrossFit
25 lbs
Female Clients
1
Dani
Andrews
CrossFit: 12:00 PM
20 lbs
2
Megan
McLean
5:30pm CrossFit
30 lbs
30# Arnold press, 50# row
3
Kavina
Brown
6:30pm CrossFit
15 lbs
3
Megan
Bergeson
CrossFit: 4:30 PM
15 lbs
3
Tamara
Lyn
CrossFit: 12:00 PM
15 lbs
4
Karla
Smith
CrossFit: 9:00 AM
12 lbs
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