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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Takeover - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Takeover
Warm-up
1-2 Sets:
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Tall Cleans (empty bar)
10 Russian KB Swing (Light-Moderate)
-Then-
Build to 2nd Power Clean weight.
Metcon
Metcon (Time)
With a partner, complete the following in "Conga Line" style:
4 rounds (each):
5 Power Cleans (165/115)
200/150 Meter Run
-Rest 2 Minutes-
3 rounds (each):
4 Power Cleans (185/125)
200/150 Meter Run
-Rest 2 Minutes-
2 rounds (each):
3 Power Cleans (205/135)
200/150 Meter Run
*Conga Line-Partners cannot be on the same movement at the same time. Rest begins when Partner 2 completes their final run.
Rx+ Weights:
(185/125)
(205/145)
(225/155)
RomWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 12, 2022
Male Clients
1
Luke
Lister
CrossFit: 8:00 AM
21:15
W/ Grant
2
Brad
Robert
CrossFit: 8:00 AM
25:57
3
Chuck
Lambertz
CrossFit: 8:00 AM
25:57
165/185/1 rep@205/185
Female Clients
1
Amber
Lambertz
CrossFit: 8:00 AM
30:52
w/candace & Mal, ghd, run, clean
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