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Components
Metcon
Hang Clean
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Come As You Are - 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):
25 (10/15)
Workout
Come As You Are
Warm-up
2:00 Bike
then...
3 Sets:
10 DB Upright Row (5/side)
10 Plate Hops
10 Cossack Squats (5/side)
then...build to Squat Clean weight.
Metcon
Metcon (Time)
Complete 8 Rounds for Time:
5 Pullups
5 Burpee Box Jump-Overs (24/20)
5 Squat Cleans (135/95)
*Time Cap: 15 Minutes
Weightlifting
Hang Clean (5 x 4 (building))
Hang Clean
*These should be done as POWER cleans.
**Unbroken set of 4 hang cleans above the knee.
***Start light (60-70%) and build as you feel.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 25, 2022
Male Clients
1
Grant
Garst
CrossFit: 5:15 AM
12:38
2
Brad
Robert
CrossFit: 6:15 AM
13:50
3
Luke
Lister
CrossFit: 5:15 AM
14:20
4
Justin
Ferrell
CrossFit: 5:15 AM
15:25
5
Chuck
Lambertz
CrossFit: 6:15 AM
15:36
6
Easton
Swihart
CrossFit: 5:15 PM
14:01
7
Joshua
Meyer
CrossFit: 6:15 AM
15:20
rr, 20 box, 135#
8
Allan
Jackson
CrossFit: 5:15 PM
15:34
RING ROWS AND STEP OVERS
9
Jay
Lowell
CrossFit: 5:15 PM
15:43
rx kind of pu, 20" stps #75 sqt cln
10
Jerry
Sipe
CrossFit: 6:15 AM
15:50
hit a wall, back started tightening
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
13:29
2
Monteene
Carter
Remote Athlete
15:00
6 + 10
3
Leah
Loring
CrossFit: 5:15 PM
15:10
4
Mallory
Robert
CrossFit: 5:15 PM
15:15
5
Candace
Lister
CrossFit: 5:15 AM
15:25
6
Private
CrossFit: 6:15 PM
15:30
7
Cynthia
Atwell
CrossFit: 5:15 AM
14:30
rr, step over
8
Laura
Krier
CrossFit: 5:15 PM
15:05
rr's, step overs, #75lb
9
Megan
Katt
CrossFit: 5:15 PM
15:06
75# CLEAN, BANDED PULLUPS
10
Jolene
Pfeil
CrossFit: 5:15 PM
15:08
75#, lg grn band
11
Jenny
Bauer
CrossFit: 6:15 PM
15:10
rr ; step; 85#
11
Kacey
Roe
CrossFit: 5:15 AM
15:10
7+5, pullups, steps, 55#
12
Amber
Lambertz
CrossFit: 5:15 PM
15:13
95#, black band pu
13
Shaelin
Giersch
CrossFit: 6:15 AM
15:18
14
Renata
Knox
CrossFit: 6:15 AM
16:10
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