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Components
Metcon
Deadlift
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Fireflies - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 8:15 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):
24 (7/17)
Workout
Fireflies
Warm-up
2 Sets:
1:00 Ski
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under
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
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete AMRAP 9 Minutes:
3-6-9-12-15….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
Rx+: OHS (155/105)
Weightlifting
Deadlift (5,3,1,1,1)
Deadlift
Warmup with at least 5 sets of 5+ before getting to these "working" sets...
5 Deadlifts @ 7.5/10 RPE
3 Deadlifts @ 8/10 RPE
1 Deadlifts @ 8.5/10 RPE
1 Deadlifts @ 9/10 RPE
1 Deadlifts @ 10/10 RPE
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 06, 2022
Male Clients
1
Michael
Loring
CrossFit: 5:15 AM
6 + 7
UB thru 15.
2
PJ
Kearn
CrossFit: 6:15 PM
5 + 39
3
Brad
Robert
CrossFit: 6:15 AM
5 + 0
3
Luke
Lister
CrossFit: 5:15 AM
5 + 0
4
Chuck
Lambertz
CrossFit: 6:15 AM
5 + 18
su
5
Robert
Aldridge
CrossFit: 6:15 AM
5 + 13
115lb s/u
6
Jeff
Kindel
CrossFit: 5:15 PM
5 + 9
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
4 + 28
yay DUs!!
2
Monteene
Carter
Remote Athlete
5 + 2
3
Candace
Lister
CrossFit: 5:15 AM
4 + 36
4
Mallory
Robert
CrossFit: 5:15 PM
4 + 9
5
Amber
Lambertz
CrossFit: 5:15 PM
6 + 16
75#, su
6
Megan
Katt
CrossFit: 5:15 PM
6 + 1
55#, single unders
7
Kacey
Roe
CrossFit: 5:15 AM
5 + 48
on set of 18, singles
8
Private
CrossFit: 6:15 PM
5 + 30
9
Gina
Metzler
CrossFit: 8:15 AM
5 + 12
su, front squat, 35 lbs.
9
Tina
Haist
CrossFit: 6:15 PM
5 + 12
35# SU
10
Sharon
Klima
CrossFit: 5:15 AM
5 + 8
35# ohs
11
Shaelin
Giersch
CrossFit: 6:15 AM
5 + 6
12
Leah
Loring
CrossFit: 6:15 AM
4 + 15
SU
12
Lori
Weber
CrossFit: 8:15 AM
4 + 15
OHS #35, SU's
13
Amber
Hanson
CrossFit: 8:15 AM
4 + 9
su, front squat 55lbs
14
Jenny
Bauer
CrossFit: 6:15 PM
4 + 8
rx wt; su
15
Renata
Knox
CrossFit: 6:15 AM
4 + 2
45lb
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