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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
White Trash Story - 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):
2 (2/0)
Workout
White Trash Story
Warm-up
2 Rounds:
1:00 Machine Cardio
10 Hanging Scap Retractions
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each side) (moderate weight)
into -
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
6 Kip to Swings
into -
Build to starting weight power clean
Metcon
Metcon (Time)
In Teams of 2, complete for time:
25/20 Cal. Bike & 25/20 Cal. Ski
40 Power Cleans (185/125) (split)
25 Synchro Toes-to-Bar
25/20 Cal. Bike & 25/20 Cal. Ski
30 Power Cleans (205/135) (split)
25 Synchro Toes-to-Bar
25/20 Cal. Bike & 25/20 Cal. Ski
20 Power Cleans (225/155)
25 Synchro Toes-to-Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 24, 2021
Male Clients
1
Michael
Loring
CrossFit: 8:00 AM
21:46
2
Jay
Lowell
CrossFit: 8:00 AM
19:36
#95, 115 125 hlr w/judd
Female Clients
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