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Components
Back Squat
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
N.C. Athletics #020 - Crossfit North Cloud
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
N.C. Athletics #020
Warm-up
3 Rounds of:
200 Meter Run
5 Burpees
5 Reps Lunge/Squat complex - (right lunge + left lunge + jump squat)
5 Hand-Release Pushups
then...
Guided Hip Mobility for Squatting
Weightlifting
Back Squat (4 x 4 (Ascending))
Back Squat
Every 2 Minutes, for 8 Minutes:
Back Squats:
#1: 4 reps @ 70%
#2: 4 reps @ 75%
#3: 4 reps @ 80%
#4: 4 reps @ 85%
Metcon
Metcon (Time)
Complete For Time:
200 Meter Run
10 Squat Cleans
200 Meter Run
10 Squat Cleans
200 Meter Run
10 Squat Cleans
200 Meter Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 22, 2020
Male Clients
Female Clients
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