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Components
Paused Front Squat
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
08/27/2019 - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
5:00PM CrossFit
6:00PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
08/27/2019
Warm-up
4x :30/:30 Row
Banded Monster Walk x 10 each direction
GHD/AbMat Sit-ups x 20
Russian KB Swings x 20
Cossack Squats x 30 (15each leg)
Weightlifting
Paused Front Squat (EMOM 10)
Paused Front Squat
Every minute on the minute x 10 (10 minutes)
Tempo Front Squat x 1 rep @ 32X1
Build over the course of 10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
Metcon
Metcon (Time)
800 M. Row
40 Toes-to-Bar
20 Hang Squat Snatch (95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 27, 2019
Male Clients
1
Michael
Loring
5:00PM CrossFit
1 x 1 @ 260 lbs
2
Judd
Kindel
5:00PM CrossFit
1 x 1 @ 255 lbs
3
PJ
Kearn
6:00PM CrossFit
1 x 1 @ 215 lbs
4
Chris
Mondero
Remote Athlete
1 x 1 @ 175 lbs
5
Jay
Lowell
5:00PM CrossFit
1 x 1 @ 150 lbs
Female Clients
1
Private
5:15AM CrossFit
1 x 1 @ 175 lbs
2
Jenn
Mears
Remote Athlete
1 x 1 @ 155 lbs
3
Cierra
Mondero
Remote Athlete
1 x 1 @ 150 lbs
Ran out of correct weights
4
Monteene
Carter
5:00PM CrossFit
1 x 1 @ 140 lbs
5
Mallory
Robert
5:15AM CrossFit
1 x 1 @ 125 lbs
65, 75, 85, 95, 105, 105, 115, 120, 125
6
Sara
Niehues
5:15AM CrossFit
1 x 1 @ 115 lbs
7
Amanda
Kindel
5:00PM CrossFit
1 x 1 @ 95 lbs
8
Cynthia
Atwell
5:15AM CrossFit
1 x 1 @ 75 lbs
9
Pat
Jackson-Istas
5:15AM CrossFit
1 x 1 @ 35 lbs
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