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Components
Front Rack Box Squat
Metcon
Wicked Garden
Banded Pull Downs
Reverse Hyper
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
Sept 27 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
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):
21 (9/12)
Workout
Sept 27
Warm-up
Metcon (No Measure)
At a slow pace:
Grab a barbell and complete:
3 Rounds of:
5 Power Cleans
5 Front Squats
5 RDLs
*Add weight + repeat
*Between rounds complete:
10 V-Ups
10 Glute Bridges (squeeze glutes for a 2 ONE THOUSAND at peak contraction)
Strength/Skill
B: Front Rack Box Squat (EMOM 8x3 at 60% of Monday’s 2RM)
Metcon Prep
C: Metcon (Weight)
Power Clean + Front Squat
Build to Metcon weight in 3 sets x 1 Power Clean + 1 Front Squat.
*Between sets perform 3-5 Knee Lifts or T2B.
Metcon
D: Wicked Garden (Time)
15 Front Squats (155, 105)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees
RX+: (185, 125)
L3: (135, 95)
L2: (115, 75) (Knee Lifts)
L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)
18:00 Cap
Extra Credit
E1: Banded Pull Downs (3 x 25. Rest 60s)
https://www.youtube.com/watch?v=Rsw9rNCvnZo
E2: Reverse Hyper (3 x 25. Rest 60s)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 27, 2018
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
8 x 3 @ 225 lbs
2
Dan
Glauber
6:00 CrossFit Group Clase...
8 x 3 @ 185 lbs
3
Greg
Barber
6:00 CrossFit Group Clase...
8 x 3 @ 165 lbs
4
Clark
Wilson
6:00PM CrossFit Group Cla...
8 x 3 @ 145 lbs
5
Adam
Zazzali
6:00 CrossFit Group Clase...
8 x 3 @ 135 lbs
5
Dominic
Talanca
1:00PM CrossFit Group Cla...
8 x 3 @ 135 lbs
6
Paul
Ragan
5:00PM CrossFit Group Cla...
8 x 3 @ 115 lbs
6
Phillip
Jacobs
5:00PM CrossFit Group Cla...
8 x 3 @ 115 lbs
7
Christian
Bolz
5:00PM CrossFit Group Cla...
8 x 3 @ 95 lbs
Female Clients
1
Cherie
Borders
7:00 CrossFit Group Clase...
8 x 3 @ 125 lbs
2
Jade
Knutson Day
6:00PM CrossFit Group Cla...
8 x 3 @ 115 lbs
2
Kimberly
Grenier
5:00PM CrossFit Group Cla...
8 x 3 @ 115 lbs
3
Alyssa
Graham
6:00 CrossFit Group Clase...
8 x 3 @ 105 lbs
3
Heather
Metzler
8:45 CrossFit Group Class...
8 x 3 @ 105 lbs
4
Andrea
Wilson
6:00PM CrossFit Group Cla...
8 x 3 @ 95 lbs
4
Shelby
Morge
1:00PM CrossFit Group Cla...
8 x 3 @ 95 lbs
5
Amber
Barber
7:00 CrossFit Group Clase...
8 x 3 @ 90 lbs
6
Debbie
Bolz
6:00PM CrossFit Group Cla...
8 x 3 @ 75 lbs
6
Monica
Jacobs
8:45 CrossFit Group Class...
8 x 3 @ 75 lbs
75%
7
Katie
Ragan
5:00PM CrossFit Group Cla...
8 x 3 @ 55 lbs
8
Lisa
Pope
6:00PM CrossFit Group Cla...
8 x 3 @ 35 lbs
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