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Components
Deadlift
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
CrossFit
Mobility Clinic
Monthly Challenge
NC COMPETE
NC45
Date
Workout
Thursday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thursday
Warm-up
EMOM x 5 MINUTES (:50 ON / :10 OFF)
MIN 1: Step-Overs
MIN 2: Up-Downs
MIN 3: Single Arm Russian KB Swings*
MIN 4: Ring Rows
MIN 5: Staggered Stance Good Mornings*
*Switch to the opposite arm/leg once you reach the :25 mark on the Single Arm Russian KB Swings and Staggered Stance Good Mornings.
**After the warm-up grab a barbell to go over the Deadlift.
Strength
Deadlift (5x5)
Deadlift
@ 60%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
13 Russian KB Swing (70/53)|(53/35)
11 Up-Down Box Step-Up (24/20)
9 Deadlifts (185/125)|(135/95)
7 Strict Pull-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
KG BB: (85/60)|(60/42.5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 20, 2021
Male Clients
Female Clients
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