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Metcon
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Location
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CrossFit Carolina Beach
Program
CrossFit
Varsity
Date
Workout
WOD-OWEEN! - 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):
12 (4/8)
Workout
WOD-OWEEN!
– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out work. – GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
Warm-up
A:
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose
from but the objective is to get people moving and laughing. This should take the entire 12 minutes.
Strength/Skill
B: Metcon (No Measure)
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
+
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
GOAT WOD
C: Metcon (No Measure)
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
Extra Credit
D: Metcon (AMRAP - Reps)
Farmer Carry Relay, AHAP.
AMRAP 8 with a partner:
Max 100 Ft. Trips.
*One person completed a set of 100 ft. while their partner rests.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 31, 2018
Male Clients
1
Alan
Brook
8:45 CrossFit Group Class...
26 Reps
62# w/Scott
1
Scott
Stalls
8:45 CrossFit Group Class...
26 Reps
62llbs
2
Ryan
Fox
6:00 CrossFit Group Clase...
1000 Reps
? LOL
3
Greg
Barber
6:00 CrossFit Group Clase...
0 Reps
Female Clients
1
Liz
Vasquez
8:45 CrossFit Group Class...
29 Reps
106 lib
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
1000 Reps
Did assault bike/35lb KB 90 degree carries
3
Shelby
Morge
1:00PM CrossFit Group Cla...
20 Reps
Ski erg, handstand hold, glute bridge w/ 45lbs
4
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 Reps
4
Christine
Abbata
5:00PM CrossFit Group Cla...
1 Reps
Bike, wall handstand holds, weighted glute bridges
4
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 Reps
Just worked
4
Monica
Jacobs
8:45 CrossFit Group Class...
1 Reps
5
Anna
Zarn
5:00PM CrossFit Group Cla...
0 Reps
Evens: 200m run; Odds: handstand holds, glute bridges
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