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Components
Front Squat
CrossFit Games Open 1 ...
CrossFit Games Open 16.3
Banded Pull-Through
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
Open Season - 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):
17 (5/12)
Workout
Open Season
Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for the next 3 weeks with varying loading parameters. All sets should be fast up even with the 1 ONE THOUSAND pause. – Metcon: Today’s Open WOD is a nasty couplet that you need to really pace correctly to avoid redlining. Snatches should be light. Have a plan to break these up early. Effort should be at 85-90%
Warm-up
A: Metcon (No Measure)
Grab a PVC and complete:
10 Around the World
10 Pass Thru
10 Overhead Squats
10 Hang Muscle Snatch
10 Overhead Squats
Strength/Skill
B: Front Squat (6x3 @75% every 90 seconds (21x1))
Front Squat
– Take 4 sets to build to 75% before starting the clock
Metcon
C: CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Or, RX+=Open 16.3
Score below
Ca: CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Accessory Work
D: Banded Pull-Through (4x25 wide stance. Rest 30 seconds)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 27, 2018
Male Clients
1
Alan
Brook
8:45 CrossFit Group Class...
6 x 3 @ 185 lbs
1
Jeff
Groves
8:45 CrossFit Group Class...
6 x 3 @ 185 lbs
1
John
Pio
1:00PM CrossFit Group Cla...
6 x 3 @ 185 lbs
2
Albert
Steed
1:00PM CrossFit Group Cla...
6 x 3 @ 165 lbs
2
Phillip
Jacobs
8:45 CrossFit Group Class...
6 x 3 @ 165 lbs
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
6 x 3 @ 150 lbs
With tempo
2
Gretchen
Steed
1:00PM CrossFit Group Cla...
6 x 3 @ 135 lbs
2
Kimberly
Grenier
1:00PM CrossFit Group Cla...
6 x 3 @ 135 lbs
65%
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
6 x 3 @ 135 lbs
70%
3
Rachel
Rakes
8:45 CrossFit Group Class...
6 x 3 @ 125 lbs
W tempo
4
Fraleane
Villa
8:45 CrossFit Group Class...
6 x 3 @ 110 lbs
71%
4
Jennifer
Sullivan
8:45 CrossFit Group Class...
6 x 3 @ 110 lbs
5
Anna
Zarn
6:00PM CrossFit Group Cla...
6 x 3 @ 105 lbs
5
Lindsey
Gerkens
8:45 CrossFit Group Class...
6 x 3 @ 105 lbs
75%
6
Debbie
Bolz
1:00PM CrossFit Group Cla...
6 x 3 @ 95 lbs
7
Monica
Jacobs
8:45 CrossFit Group Class...
6 x 3 @ 80 lbs
8
Brooke
Scacheri
8:45 CrossFit Group Class...
6 x 3 @ 65 lbs
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