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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp Program
Date
Workout
Saturday - CrossFit Chilliwack
Class
(All)
CrossFit: 8:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
1 ROUND
100 Run
5 Push-Up to Pike
10 Cossack Squats
10 Scap Pull-Ups
10 Ring Rows
Into…
1 ROUND
8 Wall Ball Front Squats
8 Elbow Punches
8 Strict Press
8 Small Kip Swings
Into…
1 ROUND
6 Wall Balls
6 BB Muscle Clean
6 BB Push Press
6 Big Kip Swings
Workout
Metcon (1 Rounds for reps)
2 SETS*
AMRAP x 12 MINUTES
14 Wall Balls (20/14)|(14/10)**
7 Push Jerks (155/105)|(115/75)
14 Chest to Bar Pull-Ups
-Rest 2:00 b/t Sets-
*Reset from the start.
**Add 7 Wall Ball Reps after each full round.
(Score is Lowest Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
AMRAP x 24 MINUTES*
30 Wall Balls (20/14)|(14/10)
20 Push Jerks (155/105)|(115/75)
30 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as Needed.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (85/60)|(60/42.5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 21, 2022
Male Clients
Female Clients
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