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Components
Metcon
Clean and Jerk
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
Insane in the Brain - 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):
20 (8/12)
Workout
Insane in the Brain
Warm-up
Cardio Prep:
Row 1:00 easy
Bike 1:00 easy
Bike :30 moderate/fast
Row :30 moderate/fast
Row :15 fast
Bike :15 fast
Bike 1:00 easy
*MetCon is first today, short warmup. We will get started 10 minutes after class start time.
Metcon
Metcon (3 Rounds for time)
Every 8:00 x 3 sets:
15-12-9 (12-9-6)
Calorie Row
Calorie Assault Bike
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes ;)
STIMULUS and GOALS
Stimulus today is high intensity. You will be performing the rep scheme for 3 separate sets (3 separate scores).
*Goal is to aim for similar scores across rounds or slightly faster for each round.
Goal for both Machines and scaling points.
15/12 Cals: 60
12/9 Cals: 45 seconds
9/6 Cals: 30 seconds
Weightlifting
Clean and Jerk (3x3 (with dip) then 3x1)
Clean and Jerk
Every :90 (Building across ALL 6 sets)
Power Clean + Jerk Dip + Jerk:
- (1+1+1) x 3 working sets
directly into...
Power clean + jerk:
- 3x1 Working sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 25, 2021
Male Clients
1
Brad
Robert
CrossFit: 6:15 AM
13:55
2
PJ
Kearn
CrossFit: 6:15 PM
14:24
3
Luke
Lister
CrossFit: 5:15 AM
14:44
4
Chuck
Lambertz
CrossFit: 6:15 AM
14:59
5
Robert
Aldridge
CrossFit: 6:15 AM
16:41
6
Jay
Lowell
CrossFit: 5:15 PM
21:14
7
Bidal
Guevara
CrossFit: 5:15 AM
22:14
8
James
Coash
CrossFit: 6:15 AM
21:00
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
12:41
2
Kristine
Guevara
CrossFit: 5:15 AM
13:34
3
Mallory
Robert
CrossFit: 5:15 AM
14:00
4
Cierra
Mondero
Remote Athlete
15:04
5
Amber
Lambertz
CrossFit: 5:15 AM
15:35
6
Candace
Lister
CrossFit: 5:15 AM
17:14
7
Jenny
Bauer
CrossFit: 6:15 PM
17:52
death
8
Jill
Krier
CrossFit: 5:15 PM
18:05
9
Leah
Loring
CrossFit: 5:15 PM
18:17
10
Private
CrossFit: 5:15 AM
18:22
11
Erin
Terrell
CrossFit: 6:15 PM
13:23
12
Jolene
Pfeil
CrossFit: 6:15 PM
16:27
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