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Components
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
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):
0 (0/0)
Workout
Friday
Warm-up
3 ROUNDS
10 Up-Downs
5 BB Deadlift
5 BB Hang Muscle Clean + OH Press
5 False Grip Ring Rows
Skill
Metcon (No Measure)
SKILL
3-4 SETS
3 Unbroken Ring Muscle-Ups
-Rest as needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
18 Hang Clean and Jerks (115/75)|(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks
(Score is Time)
KG BB: (52.5/35)|(35/25)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 22, 2021
Male Clients
Female Clients
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