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Components
Clean and Jerk
6 Minute Max Distance Row
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
The End of Heartache - 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):
23 (9/14)
Workout
The End of Heartache
Warm-up
1:30 Run
1:30 Bike
then...
2 Rounds:
10 Suitcase Deadlifts (5/side)
10 KB Strict Press (5/side)
10 AbMat Situps
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
Clean and Jerk (10 x 1 (Every :90 seconds))
Clean and Jerk
Power Clean + Jerk:
- 3 sets @ 65% 1RM
- 2 sets @70% 1RM
- 2 sets @ 75% 1RM
- 2 sets @ 80% 1RM
- 1 set @ 80% +1RM
*Complete 1 set every :90 seconds.
Metcon
6 Minute Max Distance Row (Distance)
*This is a MAX effort row for 6 minutes
*Score is distance rowed in the 6 minutes.
*Come out fast and try to hold on. This is a mid-distance row.
*Don't try to pace and then finish hard the last minute, this is an all out row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 29, 2021
Male Clients
1
Michael
Loring
CrossFit: 5:15 PM
1 x 1 @ 280 lbs
Squat clean. Power C&J to #275.
2
Brad
Robert
CrossFit: 6:15 PM
1 x 1 @ 215 lbs
235 powerclean x 2. no jerking going on though
3
Garett
Hood
CrossFit: 6:15 PM
1 x 1 @ 205 lbs
3
PJ
Kearn
CrossFit: 6:15 PM
1 x 1 @ 205 lbs
4
Chuck
Lambertz
CrossFit: 6:15 AM
1 x 1 @ 185 lbs
4
Joshua
Meyer
CrossFit: 6:15 AM
1 x 1 @ 185 lbs
5
Luke
Lister
CrossFit: 5:15 AM
1 x 1 @ 175 lbs
6
Jay
Lowell
CrossFit: 5:15 PM
1 x 1 @ 145 lbs
6
Jerry
Sipe
CrossFit: 6:15 AM
1 x 1 @ 145 lbs
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
1 x 1 @ 175 lbs
2
Stephanie
Hood
CrossFit: 6:15 PM
1 x 1 @ 155 lbs
3
Amber
Lambertz
CrossFit: 5:15 PM
1 x 1 @ 145 lbs
fail 155 jerk
4
Mallory
Robert
CrossFit: 5:15 PM
1 x 1 @ 135 lbs
5
Jenny
Bauer
CrossFit: 6:15 PM
1 x 1 @ 120 lbs
6
Private
CrossFit: 6:15 PM
1 x 1 @ 115 lbs
7
Leah
Loring
CrossFit: 5:15 PM
1 x 1 @ 110 lbs
8
Candace
Lister
CrossFit: 5:15 AM
1 x 1 @ 105 lbs
9
Kacey
Roe
CrossFit: 5:15 AM
1 x 1 @ 95 lbs
split jerk
10
Alisha
Sipe
CrossFit: 5:15 AM
1 x 1 @ 90 lbs
10
Cynthia
Atwell
CrossFit: 5:15 AM
1 x 1 @ 90 lbs
11
Joni
Wahlmeier
CrossFit: 6:15 AM
1 x 1 @ 85 lbs
12
Sara
Fleming
CrossFit: 5:15 AM
1 x 1 @ 80 lbs
13
Madelyn
Meyer
CrossFit: 5:15 PM
1 x 1 @ 75 lbs
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