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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Nauset
Program
FunFit
Date
WOD
200714 - CrossFit Nauset
Class
(All)
6:00 AM CrossFit
CrossFit: 7:15 AM
8:30 AM CrossFit
CrossFit: 9:45 AM
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (1/5)
WOD
200714
Warm-up
3 SETS
:30 KB Deadlifts
:30 Russian KBS
:30 Up-Downs
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS
2 Deadlifts
+
2 Hang Power Cleans
+
4 Front Rack Reverse Lunges
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
250m Row/300m AB
20 Up-Downs
10 Front Rack Forward Lunges
(Score is Time)
Cool Down
JUST CHILL OUT!
1:00 Pigeon L
1:00 Pigeon R
1:00 Plank
1:00 Banded Hamstring L
1:00 Banded Hamstring R
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 14, 2020
Male Athletes
1
Jim
Donnelly
6:00 AM CrossFit
95 lbs
Female Athletes
1
Sarah
Harris
6:00 AM CrossFit
93 lbs
2
Holly
LaMarco
6:00 AM CrossFit
83 lbs
Every set
3
Meg
Patterson
6:00 AM CrossFit
93 lbs
4
Jen
Visco
6:00 AM CrossFit
85 lbs
Front rack step ups
5
Kathleen
Brine
6:00 AM CrossFit
68 lbs
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