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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
Sept 29 - CrossFit Carolina Beach
Class
(All)
Saturday's 10:00am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
Sept 29
Warm-up
A:
Part 1:
"Movement Prep"
15 Wall Slides
30 Thoracic Rotations (15 each)
With a partner:
Part 2:
"Junkyard Dog Warm-up"
Part 3:
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch*Go through 5 reps of each step and explain the significance of each.
Then add lightweight to your barbell, grab medballs
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 33 in teams of 3:
33 Power Snatch (75, 55)
33 Wallballs (20, 14)
800 Meter Run
*Each teammate completes a set of 11 before switching with their partner.
*Run intervals will be broken down in 200m intervals.
L3: (65, 45)
L2: (55, 35) (14, 10)
L1: (Empty Bar or PVC Hang Muscle Snatch) (10, 8)
Extra Credit
C: Metcon (No Measure)
*Make up an accessory session you missed from this past week
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 29, 2018
Male Clients
1
Kevin
English
Saturday's 10:00am
6 + 39
Superstar team with Christine and Shelby!
Female Clients
1
Lindsey
Gerkens
Saturday's 10:00am
7 + 22
Heather & Andrea
2
Christine
Abbata
Saturday's 10:00am
6 + 39
W Shelby and Kevin
2
Shelby
Morge
Saturday's 10:00am
6 + 39
With Kevin and Christine
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