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Components
Metcon
Hang Clean + Clean
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Walk It Out - 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):
16 (6/10)
Workout
Walk It Out
Warm-up
1:00 Machine (your choice)
1:00 Thoracic Can Opener
20 Shoulder Taps in Handstand or Plank
10 Dumbbell Suitcase Deadlifts (moderate) (each side)
5 One Arm DB Hang C&J/side
10 Kip to Swing,
5 Strict Pull Ups
Metcon
Metcon (Time)
Complete 5 Rounds For Time:
3 Wall Walks
11 Deadlift (225/155)
3 Wall Walks
7 Chest-to-Bar
Weightlifting
Hang Clean + Clean (3 x 8 reps)
(athlete will execute one clean from the hang position, and then one from the floor)
1 Power Clean + 1 Hang Power x 4 x 3 workout sets
- These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 14, 2022
Male Clients
1
Michael
Loring
CrossFit: 5:15 PM
14:58
25' HSW/7 Bar MU.
2
Luke
Lister
CrossFit: 5:15 AM
16:22
3
Brad
Robert
CrossFit: 6:15 AM
22:38
terrible. awful. horrible. fuckery...
4
Grant
Garst
CrossFit: 5:15 AM
12:57
185 DL
5
Kale
Katt
CrossFit: 5:15 AM
20:05
6
Jerry
Sipe
CrossFit: 6:15 AM
20:31
#185, WW's for 3 rounds - hand step backs for the rest, a few che...
Female Clients
1
Kayla
Garst
CrossFit: 6:15 AM
17:06
single c2bs
2
Candace
Lister
CrossFit: 5:15 AM
20:44
3
Private
CrossFit: 6:15 PM
14:36
4
Jenny
Bauer
CrossFit: 6:15 PM
14:52
Wall feet; 135#; rr
5
Mallory
Robert
CrossFit: 5:15 AM
14:54
5 push, 125#, 5 push, 7 rr
6
Cynthia
Atwell
CrossFit: 5:15 AM
15:10
125, rr
7
Alisha
Sipe
CrossFit: 5:15 AM
15:57
125 dl. 2 red c2b. plank hold on wall
8
Jill
Krier
CrossFit: 5:15 AM
16:00
#105
9
Renata
Knox
CrossFit: 5:15 AM
17:10
135, rr switched to 2 wall walks after round 2
10
Sara
Fleming
CrossFit: 5:15 AM
19:36
135lb DL, big green band chest to bar
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