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Components
Hang Power Clean
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
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):
3 (0/3)
Workout
Friday
Warm-up
2:00 Bike (EZ)
into..
2 ROUNDS
15 Toe Touch Jumping Jacks
10 Groiners
5 Broad Jumps
into...
1:00 Bike (Mod-Hard)
2 ROUNDS (w/ Barbell)
6 Deadlift
12 Elbow Punches
6 Hang Muscle Cleans
Strength
Hang Power Clean (5-Rep )
Hang Power Clean
ON A 18:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Hang Power Clean
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
27-21-15-9
Hang Power Cleans (95/65)|(65/45)
*15/12 Cal Bike after each set
(Score is Time)
KG BB: (42.5/30)|(30/20)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
700/400 Alt. Box Step-Ups (20)*
Week 4 of 6 -- "Chad" Extra Credit
*Weight Vest Optional
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 29, 2021
Male Clients
Female Clients
1
Á’a:líya
Warbus
CrossFit: 6:30 PM
1 x 5 @ 110 lbs
2
Kaelin
Beach
CrossFit: 5:15 PM
1 x 5 @ 85 lbs
3
Gwendolyn
Point
CrossFit: 8:30 AM
1 x 5 @ 60 lbs
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