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Components
Metcon
REMEMBRANCE
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
CrossFit
Mobility Clinic
Monthly Challenge
NC COMPETE
NC45
Date
Workout
Saturday - 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
Saturday
Warm-up
2 ROUNDS
200/150m Row
5 Scap Pull-Ups + 5 Kip Swings
5 Bodyweight Clean Drops*
5 Bodyweight Goodmornings
*Roll onto the toes, shrug, then fast drop landing into a partial squat w/squat stance.
Into …
2 ROUNDS
5 Above the Knee Deadlift w/PVC or Empty Barbell
5 Cat/Cows
5/5 Moose Antlers
5 Empty Barbell Hang High Pulls
Strength
Metcon (Weight)
ON A 6:00 RUNNING CLOCK...
Build to weight for workout Power Clean
(Score is Weight)
Into...
ON A 6:00 RUNNING CLOCK...
Build to weight for workout Deadlift
(Score is Weight)
Workout
REMEMBRANCE (AMRAP - Rounds and Reps)
1. AMRAP x 11 MINUTES
200/150m Row
1 Power Clean (205/145)|(145/105)
9 Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2. AMRAP x 11 MINUTES
200/150m Row
1 Deadlift (315/205)|(225/155)
9 Toes to Bar
(Score is Rounds + Reps)
KG BB1: (90/65)|(65/47.5)
KG BB2: (143/93)|(100/70)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 11, 2021
Male Clients
Female Clients
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