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Components
Deadlift
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Let It Be - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
5:00PM CrossFit
6:00PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (3/9)
Workout
Let It Be
Warm-up
Banded Hip Distraction x 60 seconds per side
Hawaiian Squats x 10 reps per side
Russian Baby Makers x 10 reps
AbMat Situps x 20
Followed by…
Two sets of:
Assault Bike x 30 seconds
Good Mornings x 20
Weightlifting
Deadlift (E2:00 x 6 (3 @ 31x1))
Deadlift
Build in weight across the first three sets, then sets 4,5 & 6 are the SAME WEIGHT ACROSS!
Complete one set every 2 minutes.
Tempo is this:
3 seconds down, 1 second pause on the ground (NO Bounce), Explode up, 1 second pause at top.
Metcon
Metcon (Time)
For time:
75/50 Calories of Rowing
25 Front Squats (155/105)
25 Burpee Box Jump-Overs (24″/20″)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 25, 2020
Male Clients
1
PJ
Kearn
6:00PM CrossFit
3 x 3 @ 255 lbs
2
Jay
Lowell
5:00PM CrossFit
3 x 3 @ 215 lbs
3
Justin
Ferrell
5:15AM CrossFit
3 x 3 @ 175 lbs
Female Clients
1
Private
6:00PM CrossFit
3 x 3 @ 255 lbs
2
Kayla
Garst
6:00PM CrossFit
3 x 3 @ 215 lbs
Tempo 3 down/1 pause/explode up
3
Cierra
Mondero
Remote Athlete
3 x 3 @ 185 lbs
4
Laura
Barta
6:00PM CrossFit
3 x 3 @ 165 lbs
4
Mallory
Robért
5:15AM CrossFit
3 x 3 @ 165 lbs
31X1, sloooooooow descent
5
Candace
Lister
5:15AM CrossFit
3 x 3 @ 120 lbs
tempo slow down 3 sec
6
Kira
Kearn
6:00PM CrossFit
3 x 3 @ 115 lbs
7
Karla
Damman
5:15AM CrossFit
3 x 3 @ 105 lbs
8
Nicki
Reed
5:15AM CrossFit
3 x 6 @ 55 lbs
Modified
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