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Components
3K
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
3K - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
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):
32 (16/16)
Workout
3K
– Metcon: Today’s effort should be around 75%. Reps will be split between partners as needed. Grip could become a factor. Choose your DB weight wisely and pair with a partner who will be able to use a similar weight. Use your warm-up time to choose an appropriate DB weight you can sustain throughout the workout. These should feel light and you should be able to complete at least 5 UB reps.
Warm-up
A: Metcon (No Measure)
Coaches choice, then
Remaining time with LIGHT DBs
Warm up DB Hang Power Cleans and DB Hang Squat Cleans
Muscle clean –> Power clean –> Front squat –> Squat Clean
Conditioning
B: 3K (Time)
With a partner for time:
50 DB Hang Power Cleans (50, 35)
1500 meter row
50 DB Hang Squat Cleans (50, 35)
1500 meter row
L3: (40, 30)
L2: (35, 25)
L1: (30, 20)
25:00 Time Cap
Accessory Work
C: Metcon (AMRAP - Reps)
1/2 of Tabata Hollow Rocks: 4 x 20s work/10s rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 03, 2019
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
16:05
w/ Greg
1
Greg
Barber
6:00 CrossFit Group Clase...
16:05
w/ Daniel
2
Bradley
Farrell
6:00 CrossFit Group Clase...
16:45
Warmup shwarmup
3
Joel
Brown
6:00 CrossFit Group Clase...
18:50
with nate
3
Nathan
Graff
6:00 CrossFit Group Clase...
18:50
W Joel B
4
Brett
Smith
5:00PM CrossFit Group Cla...
19:02
5
Daniel
McClanahan
6:00PM CrossFit Group Cla...
18:00
35 pound dumbbells
6
Kevin
Boyette
6:00PM CrossFit Group Cla...
18:53
L3 with Bernie
7
Phillip
Jacobs
5:00PM CrossFit Group Cla...
19:02
35#, Brett and Shane
7
Shane
Higgins
5:00PM CrossFit Group Cla...
19:02
W/ Brett and Phillip
8
Kevin
English
5:00PM CrossFit Group Cla...
19:15
L3 - 40 lbs With Strong Scott Shapiro!
8
Scott
Shapiro
5:00PM CrossFit Group Cla...
19:15
40#
9
Bradley
Cooke
CrossFit: 7:00 AM
20:25
L2
10
Christian
Bolz
1:00PM CrossFit Group Cla...
22:30
Alan
11
Alan
Brook
1:00PM CrossFit Group Cla...
22:50
40lb w/Christian
12
Jon
Higgins
6:00PM CrossFit Group Cla...
0:00
Female Clients
1
Stephanie
Sumner
6:00 CrossFit Group Clase...
20:00
with Selena@35
2
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
21:35
W Beth
3
Debbie
Bolz
8:45 CrossFit Group Class...
23:47
5K row w/Heather (slave driver), 1 mile run, 50 dB cleans, 25 dB ...
3
Heather
Metzler
8:45 CrossFit Group Class...
23:47
5 k row with Deb, 5k run
4
Private
6:00 CrossFit Group Clase...
19:27
4
Fraleane
Holt
6:00 CrossFit Group Clase...
19:27
25# with Blair and Cindy(mirrored)
5
Lindsey
Gerkens
8:45 CrossFit Group Class...
19:41
L3
6
Selena
Boyette
6:00 CrossFit Group Clase...
20:00
Steph, rowing beast
7
Diane
Hodapp
CrossFit: 7:00 AM
20:25
#15
8
Christine
Abbata
6:00PM CrossFit Group Cla...
20:46
30lbs; w Bradley
9
Abbey
McClanahan
5:00PM CrossFit Group Cla...
21:20
20# DB
9
Amanda
Wickman
5:00PM CrossFit Group Cla...
21:20
25# with DJ Abbey 🎤
10
Elizabeth
McLamb
8:45 CrossFit Group Class...
22:20
11
Brooke
Scacheri
8:45 CrossFit Group Class...
22:24
W/Monica, 20#
11
Monica
Jacobs
8:45 CrossFit Group Class...
22:24
20#, w/ Brooke
12
Gretchen
Steed
5:00PM CrossFit Group Cla...
23:00
With Cam
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