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Components
Metcon
Power Clean
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Iris - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (12/10)
Workout
Iris
Warm-up
2 Sets:
1:00 Ski
10 Scorpions
10 Russian KB Swing
:30 Handstand (DB OH) Hold
Workout Prep:
1 set: (at workout pace):
3 Devil Press (at workout weight)
3 Handstand Push Ups
Optional Warmup
Crossover Symmetry Activation
Then...
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
Metcon (Time)
Complete For Time:
30 Devil Press (2x35/20)
30 Handstand Push Ups
15 Devil Press (2x35/20)
15 Handstand Push Ups
Rx+:
Complete For Time:
30 Devil Press (2x50/35)
30 Handstand Push Ups
15 Devil Press (2x50/35)
15 Handstand Push Ups
Weightlifting
Power Clean (5x1)
This is a technique work day. Weights should move well!
A few points of performancce:
-don't starfish
-full extension on pull
-catch in receiving position with elbows high
-press back up into the bar on the catch.
1 Power Clean @ 5/10 RPE Power Clean
1 Power Clean @ 6/10 RPE Power Clean
1 Power Clean @ 6.5/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 21, 2022
Male Clients
1
Michael
Loring
CrossFit: 5:15 PM
8:54
2
Luke
Lister
CrossFit: 5:15 AM
15:55
3
Keagan
Boyd
CrossFit: 5:15 PM
15:58
4
Brad
Robert
CrossFit: 6:15 AM
21:31
5
Kale
Katt
CrossFit: 5:15 PM
8:52
box push ups
6
Justin
Ferrell
CrossFit: 5:15 AM
10:40
Rx weight with Pike Push up on box
7
Chuck
Lambertz
CrossFit: 6:15 AM
11:02
pike pu 20" box
8
Jay
Lowell
CrossFit: 5:15 PM
12:30
#15 box pu
9
Robert
Aldridge
CrossFit: 6:15 AM
14:23
35lb pike
10
Jerry
Sipe
CrossFit: 6:15 AM
15:00
#35 dp's, 4hspu's, pike and push up for rest
11
Easton
Swihart
CrossFit: 5:15 PM
15:03
12
James
Coash
CrossFit: 6:15 AM
15:22
Female Clients
1
Kayla
Garst
CrossFit: 6:15 AM
18:14
25#
2
Candace
Lister
CrossFit: 5:15 AM
21:34
3
Shaelin
Giersch
CrossFit: 6:15 AM
8:21
4
Leah
Loring
CrossFit: 5:15 PM
9:20
box pu
5
Amber
Lambertz
CrossFit: 5:15 AM
9:39
20#, box ppu
6
Private
CrossFit: 5:15 PM
9:58
7
Sharon
Klima
CrossFit: 5:15 AM
10:20
10# dp, box pu
8
Jolene
Pfeil
CrossFit: 5:15 PM
11:40
rx weight, hr pu
9
Mallory
Robért
CrossFit: 5:15 AM
16:49
25#, 10 HSPU then box
10
Renata
Knox
CrossFit: 6:15 AM
16:57
10lb
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