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Components
Romanian Deadlift
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Hard Knock Life - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
5:15PM CrossFit
6:15PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (2/7)
Workout
Hard Knock Life
Warm-up
Crossover Symmetry Activation
Hip Halo Activation
* 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
Then...
2 Sets:
1:00 Cardio
4 Spiderman Lunge Stretch (each side)
6 Lateral Box Step Up (each side)
8 goblet squats (light)
Weightlifting
Romanian Deadlift (5 x 7 @ 90% of 1-RM Clean)
Romanian Deadlift:
- 5 sets x 7 reps @ 90% 1 RM clean
* Rest 2 minutes between sets
Metcon
Metcon (Time)
Complete 3 Rounds for Time:
21/16 Calorie Ski
15 Hang Power Clean (135/95)
9 Handstand Pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 04, 2020
Male Clients
1
Easton
Swihart
5:15PM CrossFit
5 x 7 @ 145 lbs
1
Jay
Lowell
5:15PM CrossFit
5 x 7 @ 145 lbs
Female Clients
1
Candace
Lister
5:15AM CrossFit
5 x 7 @ 110 lbs
2
Alisha
Sipe
5:15AM CrossFit
5 x 7 @ 105 lbs
3
Cynthia
Atwell
5:15AM CrossFit
5 x 7 @ 100 lbs
4
Jill
Krier
5:15PM CrossFit
5 x 7 @ 95 lbs
4
Madelyn
Meyer
5:15PM CrossFit
5 x 7 @ 95 lbs
5
Sara
Fleming
5:15AM CrossFit
5 x 7 @ 65 lbs
6
Pat
LeDuc
5:15PM CrossFit
5 x 7 @ 45 lbs
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