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Components
Clean Lift Off to 1" ...
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
7 & 7 - 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):
30 (12/18)
Workout
7 & 7
Warm-up
2 Rounds:
250m Ski (Start easy and increase intensity each round)
10 V-Ups
10 Hanging Scap Retractions
5 Inchworms
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 Lift Off to 1" + Clean + Jerk ((2+1+1)x3 (1+1+1) x2)
-Move up in weight each set.
-Do not start counting sets until 65% 1RM clean and jerk.
-Focus is on consistency and speed!
Rep Scheme:
- (2+1+1)x3 sets
- (1+1+1) x2 sets
* Rest 2 minutes between sets
Metcon
Metcon (Time)
Complete For Time:
Calorie Row
30-20-10
Devil Press (50/35)
15-10-5
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 12, 2021
Male Clients
1
Robert
Aldridge
CrossFit: 5:15 PM
2 x 1 @ 285 lbs
2
PJ
Kearn
CrossFit: 6:15 PM
2 x 1 @ 215 lbs
3
Quinn
Kindel
CrossFit: 5:15 AM
2 x 1 @ 175 lbs
4
Luke
Lister
CrossFit: 5:15 AM
2 x 1 @ 155 lbs
5
Jerry
Sipe
CrossFit: 6:15 AM
2 x 1 @ 0 lbs
No weights today
5
Brad
Robert
CrossFit: 5:15 AM
1 x 1 @ 205 lbs
5
Chris
Mondero
Remote Athlete
1 x 1 @ 185 lbs
5
Chuck
Lambertz
CrossFit: 6:15 AM
1 x 1 @ 165 lbs
5
Grant
Garst
CrossFit: 5:15 AM
1 x 1 @ 205 lbs
5
Jay
Lowell
CrossFit: 5:15 PM
1 x 1 @ 145 lbs
5
Joshua
Meyer
CrossFit: 6:15 AM
1 x 1 @ 165 lbs
5
Seth
Eubanks
CrossFit: 5:15 PM
1 x 1 @ 195 lbs
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
2 x 1 @ 165 lbs
2
Mallory
Robert
CrossFit: 5:15 AM
2 x 1 @ 125 lbs
3
Cierra
Mondero
Remote Athlete
2 x 1 @ 115 lbs
Ran out of time
3
Erin
Segebart
CrossFit: 6:15 PM
2 x 1 @ 115 lbs
4
Teggan
Workman
CrossFit: 5:15 PM
2 x 1 @ 110 lbs
5
Cynthia
Atwell
CrossFit: 5:15 AM
2 x 1 @ 95 lbs
5
Kacey
Roe
CrossFit: 5:15 AM
2 x 1 @ 95 lbs
5
Madelyn
Meyer
CrossFit: 5:15 PM
2 x 1 @ 95 lbs
6
Angie
Anderson
CrossFit: 6:15 PM
2 x 1 @ 80 lbs
6
Sara
Fleming
CrossFit: 5:15 AM
2 x 1 @ 80 lbs
7
Jolene
Pfeil
CrossFit: 6:15 PM
2 x 1 @ 40 lbs
8
Pat
LeDuc
CrossFit: 5:15 PM
2 x 1 @ 34 lbs
9
Alisha
Sipe
CrossFit: 5:15 AM
1 x 1 @ 105 lbs
9
Amber
Lambertz
CrossFit: 5:15 AM
1 x 1 @ 145 lbs
9
Candace
Lister
CrossFit: 5:15 AM
1 x 1 @ 110 lbs
9
Jenny
Bauer
CrossFit: 6:15 PM
1 x 1 @ 115 lbs
9
Private
CrossFit: 6:15 PM
1 x 1 @ 115 lbs
9
Leah
Loring
CrossFit: 5:15 PM
1 x 1 @ 115 lbs
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