Show Workout in Full Screen
Auto Scroll Page
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):
4 (0/4)
Workout
Monday
Warm-up
2 SETS…
:45 Row for Cals (Mod Pace)
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Wide-Grip Presses
:15 Wide Grip Elbow Roll Forward Hold
:15 Wide Grip Elbow Roll Back Hold
:15 Wide Grip OH Active Hold
Strength
Overhead Squat (5x3 @ Mod-Heavy)
Overhead Squat
*Bar comes from the rack. Option to increase weight for final 2 sets.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
6 Overhead Squats (135/95)|(95/65)*
15/12 Cal Row
*Option for Front Squat
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
Week 3 of 6 -- "Chad" Extra Credit
*Weight Vest Optional
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 18, 2021
Male Clients
Female Clients
1
Kaelin
Beach
CrossFit: 6:30 PM
5 x 3 @ 55 lbs
2
Christine
Seymour
CrossFit: 6:30 PM
5 x 3 @ 15 lbs
3
Donna
Young
CrossFit: 5:15 PM
1 x 3 @ 85 lbs
3
Jessica
Horn
CrossFit: 5:15 PM
1 x 3 @ 95 lbs
Loading...
Powered By Wodify