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Components
Back Squat
Metcon
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
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):
8 (2/6)
Workout
Tuesday
Warm-up
3 ROUNDS
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs
Strength
Back Squat (3-3-3*)
Back Squat
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)|(35/20)
C2B Pull-Up
*After each full set, complete 10 Up-Downs
Gymnastic Kip Preferred
(Score is Time)
KG DB: (22.5/15)|(15/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 28, 2021
Male Clients
1
Ryan
Sorrell
CrossFit: 12:00 PM
1 x 3 @ 320 lbs
2
Matt
Evans
CrossFit: 12:00 PM
1 x 3 @ 275 lbs
Female Clients
1
Donna
Young
CrossFit: 4:00 PM
1 x 3 @ 190 lbs
2
Roza
Roberts
CrossFit: 5:30 AM
1 x 3 @ 175 lbs
Start slow 💖
3
Jessica
Horn
CrossFit: 5:15 PM
1 x 3 @ 155 lbs
4
Á'a:líya
Warbus
CrossFit: 12:00 PM
1 x 3 @ 145 lbs
5
Gwendolyn
Point
CrossFit: 6:30 PM
1 x 3 @ 85 lbs
6
Elia
Julian
CrossFit: 12:00 PM
1 x 3 @ 80 lbs
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