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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
Wednesday - CrossFit Staines
Class
(All)
Open Gym: 07:00
Open Gym: 08:00
Open Gym: 09:00
Open Gym: 10:00
Open Gym: 11:00
Open Gym: 12:00
Open Gym: 15:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
Warm-up
AMRAP x 2 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
5 Inch Worms (No Push-Up)
Into…
AMRAP x 3 MINUTES
10 Empty Barbell Strict Press (2121)
10 Scap Pull-Ups
8 Tight Kip Swings
Into…
AMRAP x 3 MINUTES
10 Strict Press (1111)
5 Kipping Swings
5 Strict Pull-Ups
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK...
Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups
*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES*
10 Push Press (135/95)|(95/65)
10 Chest to Bar Pull-Ups
*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 17, June 2020
Male Clients
Female Clients
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