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Components
Power Snatch
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Born in the U.S.A. - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
4:15PM CrossFit
5:15PM CrossFit
6:15PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (11/12)
Workout
Born in the U.S.A.
Warm-up
Crossover Symmetry Activation
-Then-
2 Rounds:
200 M. Run
15 Banded Lateral Side Step (Each Way)
15 Barbell Deadlifts
15 Barbell Hang Muscle Snatch
Weightlifting
Power Snatch (6 x 1.1.1)
Power Snatch
Every 2:00 for 12 minutes (6 sets) complete 3 single snatches.
*Build across all sets to today's heavy 3 rep.
*All sets should be three singles with approximately 5 seconds of rest in between each.
Metcon
Metcon (2 Rounds for time)
2 Sets:
15-12-9
Row Calories
Burpees Over Rower
-Rest 2:00 between sets-
TARGET SCORE
Target Time each set: Sub 6 Minutes
STIMULUS
This is a sprint workout.
Push harder than you think you can!
WORKOUT STRATEGY & FLOW
Hard pace on the row. Goal pace: 1200+/1000+
Fast pace on the burpees.
Accessory Work
Metcon (No Measure)
3 Rounds:
10/10 Weighted Side Plank Rotations
15 Glute Ham Raise
:45 Elevated Single Leg Glute Bridge
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 03, 2020
Male Clients
1
Brad
Robert
6:15AM CrossFit
1 x 3 @ 135 lbs
1
Chris
Mondero
Remote Athlete
1 x 3 @ 135 lbs
1
Chuck
Lambertz
6:15AM CrossFit
1 x 3 @ 135 lbs
2
Joshua
Meyer
6:15AM CrossFit
1 x 3 @ 115 lbs
2
Luke
Lister
5:15AM CrossFit
1 x 3 @ 115 lbs
3
Jay
Lowell
4:15PM CrossFit
1 x 3 @ 95 lbs
3
Michael
Wahlmeier
4:15PM CrossFit
1 x 3 @ 95 lbs
3
PJ
Kearn
6:15PM CrossFit
1 x 3 @ 95 lbs
3x75 3x95
3
Seth
Eubanks
6:15PM CrossFit
1 x 3 @ 95 lbs
4
Easton
Swihart
4:15PM CrossFit
1 x 3 @ 75 lbs
4
James
Coash
6:15AM CrossFit
1 x 3 @ 75 lbs
Female Clients
1
Amber
Lambertz
5:15AM CrossFit
1 x 3 @ 100 lbs
2
Cierra
Mondero
Remote Athlete
1 x 3 @ 95 lbs
3
Jenn
Mears
Remote Athlete
1 x 3 @ 85 lbs
3
Private
6:15PM CrossFit
1 x 3 @ 85 lbs
3
Laura
Barta
6:15PM CrossFit
1 x 3 @ 85 lbs
3
Mallory
Robért
5:15AM CrossFit
1 x 3 @ 85 lbs
wow..form ? ew
4
Joni
Wahlmeier
4:15PM CrossFit
1 x 3 @ 75 lbs
4
Teggan
Workman
6:15PM CrossFit
1 x 3 @ 75 lbs
5
Alisha
Sipe
6:15AM CrossFit
1 x 3 @ 70 lbs
5
Cynthia
Atwell
6:15AM CrossFit
1 x 3 @ 70 lbs
6
Quinn
Sothers
6:15AM CrossFit
1 x 3 @ 35 lbs
7
Pat
LeDuc
5:15PM CrossFit
1 x 3 @ 15 lbs
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