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Components
Front Squat
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Shattered - 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 (9/14)
Workout
Shattered
Warm-up
3:00 Assault Bike
Then...
2 Rounds of:
10 Scap Pullups
10 V-Ups
10 Barbell Good Mornings
10 Banded Air Squats
Weightlifting
Front Squat (5 x 6 (E2MOM x 5))
Front Squat
Every 2:00, for 10 Minutes (5 Sets) complete 6 Front Squats.
*Build in weight to a heavy set of 6 for today!
*Don't crash at the bottom, maintain core tightness and explode out of the bottom of the squat.
*Focus on your breathing. Breathe in and out at the top of the rep and press out through your midsection while actively moving the weight.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete AMRAP 15 of:
15 Pullups
30 Front Rack Reverse Lunges (95/65)
15 Shoulder-to-Overhead (95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 10, 2020
Male Clients
1
Michael
Loring
5:15PM CrossFit
1 x 6 @ 245 lbs
1x5 @#255
2
Garett
Hood
6:15PM CrossFit
1 x 6 @ 215 lbs
2
PJ
Kearn
6:15PM CrossFit
1 x 6 @ 215 lbs
135,155,185,205,215
3
Chuck
Lambertz
6:15AM CrossFit
1 x 6 @ 185 lbs
3
Joshua
Meyer
6:15AM CrossFit
1 x 6 @ 185 lbs
3
Seth
Eubanks
6:15AM CrossFit
1 x 6 @ 185 lbs
4
Chris
Mondero
Remote Athlete
1 x 6 @ 165 lbs
After Metcon
5
Jay
Lowell
4:15PM CrossFit
1 x 6 @ 125 lbs
6
Michael
Wahlmeier
6:15AM CrossFit
1 x 6 @ 115 lbs
Female Clients
1
Amber
Lambertz
5:15AM CrossFit
1 x 6 @ 145 lbs
115.125.135.140.145
1
Stephanie
Shuler
6:15PM CrossFit
1 x 6 @ 145 lbs
2
Cierra
Mondero
Remote Athlete
1 x 6 @ 135 lbs
2
Private
6:15PM CrossFit
1 x 6 @ 135 lbs
3
Mallory
Robért
5:15AM CrossFit
1 x 6 @ 122.5 lbs
4
Joni
Wahlmeier
6:15AM CrossFit
1 x 6 @ 105 lbs
5
Candace
Lister
4:15PM CrossFit
1 x 6 @ 100 lbs
5
Leah
Loring
6:15AM CrossFit
1 x 6 @ 100 lbs
6
Jill
Krier
6:15AM CrossFit
1 x 6 @ 95 lbs
6
Laura
Barta
6:15PM CrossFit
1 x 6 @ 95 lbs
7
Kacey
Roe
5:15AM CrossFit
1 x 6 @ 90 lbs
8
Kelly
Collard
4:15PM CrossFit
1 x 6 @ 85 lbs
9
Teggan
Workman
6:15AM CrossFit
1 x 6 @ 75 lbs
10
Quinn
Sothers
6:15AM CrossFit
1 x 3 @ 85 lbs
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