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Components
Hang Power Clean
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Saturday - CROSSFIT GRAYS HARBOR
Class
(All)
9:00am Saturday CrossFit
Gymnastics
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
Saturday
Warm-up
3 SETS (W/ Empty Barbell) (5:00 Cap)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
Strength
Hang Power Clean (3-3-3-3)
Hang Power Clean
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
50 Hang Power Cleans (155/105)|(115/75)
100 Up-Downs
1200m Run
*Complete in any order and break into reps or sets as needed.
(Score is Time)
KG BB: (70/55)|(50/35)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
FOR TIME*
100 Hang Power Cleans (155/105)|(115/75)
150 Up-Downs
1200m Run
*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.
(Score is Time)
KG BB: (70/55)|(50/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 04, 2021
Male Clients
Female Clients
1
Sarah
Lynch
9:00am Saturday CrossFit
1 x 3 @ 130 lbs
2
Demo
Sign In
9:00am Saturday CrossFit
1 x 3 @ 125 lbs
EZ
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