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Components
Metcon
3-Position Clean
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
In the Air Tonight - 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):
18 (9/9)
Workout
In the Air Tonight
Warm-up
1:00-2:00 Easy Bike
20 Upright DB Rows
20 Alt. V-Ups
Metcon
Metcon (3 Rounds for time)
Complete 3 Sets for Times: (1 Set every 8 Minutes)
25/20 Calorie Row
500m Run
25/20 Calorie Row
Rx+:
Complete 3 Sets for Times: (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row
Weightlifting
3-Position Clean (2x1, 3x1)
3-Position Clean
Sets and %'s:
1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean
Accessory Work
Metcon (No Measure)
3 Sets: (Supersets)
3x10 Landmine Row (each side)
3x10 Alt. DB Hammer Curl (each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 07, 2021
Male Clients
1
Michael
Loring
CrossFit: 5:15 PM
15:37
2
Grant
Garst
CrossFit: 5:15 PM
16:39
3
Luke
Lister
CrossFit: 5:15 AM
14:34
4
PJ
Kearn
CrossFit: 6:15 PM
15:12
5
Brad
Robert
CrossFit: 6:15 AM
15:31
6
Chuck
Lambertz
CrossFit: 6:15 AM
16:37
7
Jerry
Sipe
CrossFit: 6:15 AM
18:23
my running sucks
8
Justin
Ferrell
CrossFit: 5:15 AM
20:40
tight chest, do better
9
Jay
Lowell
CrossFit: 5:15 PM
23:09
1-25 row 2-20 row
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
16:03
air runner
2
Candace
Lister
CrossFit: 5:15 AM
17:54
Ran outside
3
Leah
Loring
CrossFit: 5:15 PM
18:46
4
Jill
Krier
CrossFit: 5:15 AM
21:09
5
Laura
Krier
CrossFit: 5:15 PM
22:00
6
Mallory
Robért
CrossFit: 5:15 AM
16:09
12 bike
7
Amber
Lambertz
CrossFit: 5:15 PM
17:32
1500m bike
8
Renata
Knox
CrossFit: 6:15 AM
19:09
9
Megan
Katt
CrossFit: 5:15 PM
21:29
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