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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Nauset
Program
CrossFit
Date
Workout
230320 - CrossFit Nauset
Class
(All)
6:00 AM CrossFit
CrossFit: 7:15 AM
8:30 AM CrossFit
CrossFit: 4:15 PM
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (13/6)
Workout
230320
Warm-up
2 ROUNDS
1:00 Cardio*
10 Toe Touch Jumping Jacks
8 Elbow Punches
8 Good Morning**
6 Broad Jumps
6 Hollow Rocks
*Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard
**Round 2 Perform Hang Muscle Clean
Strength
Power Clean (Build to a Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK
(Score is Weight)
Workout - All
Metcon (Time)
5 ROUNDS FOR TIME
15 cal AB | 20 Cal ROW | 200m RUN
9 Hang Power Cleans (155/105)|(115/75)
(Score is Time)
Cool Down
EMOM+
Childs Pose
Seated Thoracic Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 20, 2023
Male Clients
1
Scott
Weissman
6:00 AM CrossFit
1 x 1 @ 235 lbs
2
Chris
LaMarco
8:30 AM CrossFit
1 x 1 @ 225 lbs
3
Scott
Holway
8:30 AM CrossFit
1 x 1 @ 215 lbs
4
Marc
Harris
6:00 AM CrossFit
1 x 1 @ 205 lbs
5
Ron
Reddick
8:30 AM CrossFit
1 x 1 @ 195 lbs
205 was close, need higher pull before transition to catch and a ...
6
Paul
Bremneour
CrossFit: 7:15 AM
1 x 1 @ 190 lbs
7
Dave
Lewis
8:30 AM CrossFit
1 x 1 @ 165 lbs
7
Francis
Grant
8:30 AM CrossFit
1 x 1 @ 165 lbs
7
michael
ceraldi
CrossFit: 7:15 AM
1 x 1 @ 165 lbs
8
Jim
Brandt
8:30 AM CrossFit
1 x 1 @ 150 lbs
9
Jim
Donnelly
6:00 AM CrossFit
1 x 1 @ 145 lbs
10
Sean
Flyr
6:00 AM CrossFit
1 x 1 @ 135 lbs
Muscle clean
11
Trent
Miller
CrossFit: 7:15 AM
1 x 1 @ 103 lbs
Female Clients
1
Jillian
Scaficchia
6:00 AM CrossFit
1 x 2 @ 163 lbs
No pr
2
Private
8:30 AM CrossFit
1 x 1 @ 128 lbs
3
Sarah
Harris
6:00 AM CrossFit
1 x 1 @ 123 lbs
4
KellyAnn
Gvazdauskas
6:00 AM CrossFit
1 x 1 @ 113 lbs
5
Karen
Lopez
6:00 AM CrossFit
1 x 1 @ 103 lbs
6
Liliana
Prada
6:00 AM CrossFit
1 x 1 @ 73 lbs
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