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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/12/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (14/15)
Workout
7/12/19
Warm-up
Metcon (No Measure)
2 rounds each:
Partner A
100m row slow
100m row moderate
100m sprint
Partner B
10 slamballs
10 push-ups
5 slow air squats
Switch
-then-
Barbell work
cycle through the complex with the barbell for one full round and then work up to your 60 %
Weightlifting
Power Clean (Same load across for all 5 sets)
Power Clean
On the 2:30 x 5 Sets:
3-Position Power Clean
Barbell load - 60% of max Power Clean
Complex of (3) repetitions.
1 High Hang Power clean (pocket-level)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Hold onto the bar for the duration (building our stamina in our grip, no less our full movement).
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
KBS (24/16)
Wallballs (20/14)
Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.
Written out another way, let's say you and I are partners. You'll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallballs. After you've finished that, I'll do the same (3/3/3). Then we move onto 6's, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.
Scoring wise, if we complete the round of 15's, and we get 10 reps on top, let's enter a score of 15+10.
The purpose of this piece is the intensity. Bring your higher levels of effort to each round, knowing you have roughly a 1:1 work/rest situation.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 12, 2019
Male Clients
1
Brandon
Hedrick
5:30 AM CrossFit
5 x 1 @ 185 lbs
2
Kenny
Hastings
4:00 PM CrossFit
5 x 1 @ 175 lbs
3
Eli
Joy
4:00 PM CrossFit
5 x 1 @ 155 lbs
3
Ryan
Snitker
5:30 AM CrossFit
5 x 1 @ 155 lbs
4
Brent
Miller
8:30AM CrossFit Class
5 x 1 @ 145 lbs
5
Darius
Nouri
8:30AM CrossFit Class
5 x 1 @ 135 lbs
5
Jason
Leach
12:00 PM CrossFit
5 x 1 @ 135 lbs
5
Jordan
Calhoun
5:30 AM CrossFit
5 x 1 @ 135 lbs
5
Stephen
Kent
5:30 AM CrossFit
5 x 1 @ 135 lbs
5
Todd
Mehrmann
12:00 PM CrossFit
5 x 1 @ 135 lbs
6
Al
Moody
5:30 AM CrossFit
5 x 1 @ 115 lbs
6
Robert
Johnson
5-7pm Open WOD Come When ...
5 x 1 @ 115 lbs
6
Scotty
In Route
8:30AM CrossFit Class
5 x 1 @ 115 lbs
7
Joey
Hager
5:30 AM CrossFit
5 x 1 @ 95 lbs
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
5 x 1 @ 105 lbs
1
Teeter
Miller
8:30AM CrossFit Class
5 x 1 @ 105 lbs
2
Hillary
Ledford
8:30AM CrossFit Class
5 x 1 @ 95 lbs
2
Jenn
Warcola
9:30 AM CrossFit
5 x 1 @ 95 lbs
3
Cindy
Orr
8:30AM CrossFit Class
5 x 1 @ 85 lbs
3
Jennifer
Eckard
9:30 AM CrossFit
5 x 1 @ 85 lbs
3
Mary
Mason
8:30AM CrossFit Class
5 x 1 @ 85 lbs
4
Shannon
Fichter
8:30AM CrossFit Class
5 x 1 @ 80 lbs
5
Erin
Schneider
4:00 PM CrossFit
5 x 1 @ 75 lbs
5
JULIA
SILVA
12:00 PM CrossFit
5 x 1 @ 75 lbs
5
Katie
Tuttle
12:00 PM CrossFit
5 x 1 @ 75 lbs
6
chelsea
snitker
5:30 AM CrossFit
5 x 1 @ 65 lbs
6
Jacki
Collins
5-7pm Open WOD Come When ...
5 x 1 @ 65 lbs
6
Leslie
Auton
6:30 AM CrossFit
5 x 1 @ 65 lbs
6
Rebecca
Karner
12:00 PM CrossFit
5 x 1 @ 65 lbs
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