Show Workout in Full Screen
Auto Scroll Page
Components
3-Position Snatch
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Footsteps - 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):
26 (11/15)
Workout
Footsteps
Warm-up
500 Meter Row
3 Sets:
8 Broad Jumps
4 Inchworms
8 Kipping Swings
Followed By: Class Warmup w/PVC or Empty Barbell
Snatch Specific Barbell Warmup (7 Reps of Each)
Snatch Grip Good Mornings
Snatch Grip Push Press
Overhead Squat
Clean Grip Hang Muscle Snatch
Clean Grip Power Snatch
Snatch Balance
Then...
2-3 Warmup Sets of Snatch Complex with ascending weights
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
Weightlifting
3-Position Snatch (5 x 1)
3-Position Snatch (Floor, Above Knee, Mid-Thigh)
3 Position Snatch (High Hang, Above the Knee, 1" off the Floor) for load:
2 sets @ 70% 1 RM Snatch
2 sets @75% 1 RM Snatch
1 sets @80% 1 RM Snatch
*Complete 1 set every 2:00
Metcon
Metcon (Time)
Complete For Time:
Buy-In: 400 Meter AirRunner
then...
21-15-9
Push Press (95/65)
Toes-to-Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 13, 2021
Male Clients
1
Robert
Aldridge
CrossFit: 5:15 PM
1 x 1 @ 155 lbs
2
Brad
Robert
CrossFit: 6:15 AM
1 x 1 @ 135 lbs
3
Chris
Mondero
Remote Athlete
1 x 1 @ 125 lbs
4
Chuck
Lambertz
CrossFit: 6:15 AM
1 x 1 @ 115 lbs
4
Luke
Lister
CrossFit: 5:15 AM
1 x 1 @ 115 lbs
4
PJ
Kearn
CrossFit: 6:15 PM
1 x 1 @ 115 lbs
5
Joshua
Meyer
CrossFit: 6:15 AM
1 x 1 @ 105 lbs
6
Jay
Lowell
CrossFit: 5:15 PM
1 x 1 @ 95 lbs
7
Justin
Ferrell
CrossFit: 5:15 AM
1 x 1 @ 85 lbs
8
James
Coash
CrossFit: 6:15 AM
1 x 1 @ 65 lbs
8
Michael
Wahlmeier
CrossFit: 6:15 AM
1 x 1 @ 65 lbs
Female Clients
1
Kayla
Garst
CrossFit: 5:15 PM
1 x 1 @ 110 lbs
2
Amber
Lambertz
CrossFit: 5:15 PM
1 x 1 @ 95 lbs
3
Mallory
Robert
CrossFit: 5:15 AM
1 x 1 @ 85 lbs
squat
3
Tina
Haist
CrossFit: 6:15 PM
1 x 1 @ 85 lbs
4
Jenny
Bauer
CrossFit: 6:15 PM
1 x 1 @ 75 lbs
4
Leah
Loring
CrossFit: 5:15 PM
1 x 1 @ 75 lbs
5
Candace
Lister
CrossFit: 5:15 AM
1 x 1 @ 70 lbs
Squat
6
Alisha
Sipe
CrossFit: 5:15 PM
1 x 1 @ 65 lbs
6
Joni
Wahlmeier
CrossFit: 6:15 AM
1 x 1 @ 65 lbs
6
Monteene
Carter
Remote Athlete
1 x 1 @ 65 lbs
Squat
7
Private
CrossFit: 6:15 PM
1 x 1 @ 55 lbs
7
Kacey
Roe
CrossFit: 5:15 AM
1 x 1 @ 55 lbs
7
Madelyn
Meyer
CrossFit: 5:15 PM
1 x 1 @ 55 lbs
7
Sara
Fleming
CrossFit: 5:15 PM
1 x 1 @ 55 lbs
8
Pat
LeDuc
CrossFit: 5:15 PM
1 x 1 @ 30 lbs
Loading...
Powered By Wodify