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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Monday - 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 (3/5)
Workout
Monday
Warm-up
2 SETS (10:00 CAP)
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows
Into..
2 SETS
8 PVC Overhead Squats
8 Up-Downs
8 Ring Rows
Strength
Overhead Squat (3x5-7)
Overhead Squat
Tempo: (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(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:
Monday, November 29, 2021
Male Clients
1
luke
goshulak
CrossFit: 5:30 AM
3 x 5 @ 120 lbs
2
Sean
Regehr
CrossFit: 5:30 AM
3 x 5 @ 95 lbs
3
Private
CrossFit: 6:30 PM
1 x 5 @ 135 lbs
Female Clients
1
Donna
Young
CrossFit: 4:00 PM
3 x 5 @ 75 lbs
2
Jessica
Horn
CrossFit: 4:00 PM
3 x 5 @ 70 lbs
3
Alyssa
Knowler
CrossFit: 5:15 PM
3 x 5 @ 35 lbs
4
Nicola
Campbell
CrossFit: 6:30 PM
2 x 5 @ 40 lbs
4
Nicola
Campbell
CrossFit: 6:30 PM
2 x 5 @ 40 lbs
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