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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Monday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
Monday
Warm-up
3 SETS (7:00 CAP)
200m Run
10 Slow Banded Pull-Downs
8 Push-Up to Pike
6 Barbell Snatch Grip RDL
4 Up-Downs
Strength
Metcon (AMRAP - Reps)
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
12 Pull-Ups
9 Hand Release Push-Ups
3 Power Snatch (135/95)|(95/65)
*Option to go heavier
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 25, 2021
Male Clients
Female Clients
1
Donna
Young
CrossFit: 4:00 PM
7 Reps
2
Á’a:líya
Warbus
CrossFit: 12:00 PM
4 Reps
Blue band
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