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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: 13:00
Open Gym: 14:00
Open Gym: 15:00
Open Gym: 16:00
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
TABATA (:20 on/:10 off)*
MVMT 1 - Single Unders
MVMT 2 - High Single Unders
MVMT 3 - Alt Right & Left Foot
MVMT 4 - Backwards
*2 Rounds of each movement
Into…
3 ROUNDS
5 Snatch Grip Romanian DL
5 Hang High Pull
5 Hang Muscle Snatch
5 Snatch Grip Push Press (back rack)
5 Hang Power Snatch
Extended Warm-up
Metcon (Weight)
EVERY 1:30 FOR 5 SETS
25 Double Unders
3-5 TNG Power Snatches*
*Keep loading moderate-light to moderate.
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
ON A 3:00 RUNNING CLOCK...
50 Double Unders
21 Power Snatch (75/55)|(45/35)
-Rest Remainder-
ON A 3:00 RUNNING CLOCK...
75 Double Unders
15 Power Snatch (95/65)|(65/45)
-Rest Remainder-
ON A 3:00 RUNNING CLOCK...
100 Double Unders
9 Power Snatch (Athlete Choice)
-Rest Remainder-
ON A 5:00 RUNNING CLOCK...
125 Double Unders
Max Power Snatch (Athlete Choice)
(Score is Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 03, June 2020
Male Clients
Female Clients
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