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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Tuesday - 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):
3 (1/2)
Workout
Tuesday
Warm-up
2 SETS (8:00 Cap...get as far as you can!)
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges
Into…
2 SETS
:30 Row @ Hard Pace
10 Single DB Front Squats
10 Single DB Strict Press
COACHES NOTE -- After completion of the Warm-Up...DBs can go away and Barbells come out for Teaching.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Thruster-Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 02, 2021
Male Clients
1
Mike
Lewis
CrossFit: 4:00 PM
135 lbs
Female Clients
1
Donna
Young
CrossFit: 4:00 PM
105 lbs
2
Jessica
Horn
CrossFit: 4:00 PM
100 lbs
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