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Components
Snatch Balance
Snatch
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Unforgettable - 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):
15 (7/8)
Workout
Unforgettable
Warm-up
Complete 2 Sets:
1:00 Ski/Row/Bike
20 Alt. Leg V-Up
15 Good Mornings
10 Kip to Swing
5 Knee to Chest
Weightlifting
Snatch Balance (1,1,1,1)
Snatch Balance
Percentages at % of 1-RM Snatch:
1 x @85%
1 x @90%
1 x @95%
1 x @95%+
*Complete lighter warmup sets before getting to the working sets above
Snatch (3 x 1 (Across))
Snatch
Snatch:
* Work up to 75-80% for the day, then perform 3 perfect singles in that percentage range.
*rest 60 seconds between sets of singles.
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets for Times: (1 Set every 7 Minutes)
20/16 Calorie Row
20 GHD or AbMat Sit Up
20/16 Calorie Row
20 Toes to Bar
Rx+:
2 Sets for Times: (1 Set every 7 Minutes)
25/20 Calorie Row
25 GHD Sit Up
25/20 Calorie Row
25 Toes to Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 30, 2021
Male Clients
1
Brad
Robert
CrossFit: 6:15 AM
1 x 2 @ 165 lbs
2
PJ
Kearn
CrossFit: 6:15 PM
1 x 2 @ 125 lbs
3
Luke
Lister
CrossFit: 5:15 AM
1 x 2 @ 115 lbs
4
Chane
Parker
CrossFit: 5:15 AM
1 x 2 @ 75 lbs
5
Chuck
Lambertz
CrossFit: 6:15 AM
1 x 1 @ 155 lbs
5
Jay
Lowell
CrossFit: 5:15 PM
1 x 1 @ 35 lbs
5
Michael
Loring
CrossFit: 5:15 AM
1 x 1 @ 225 lbs
Female Clients
1
Amber
Lambertz
CrossFit: 5:15 PM
1 x 2 @ 90 lbs
2
Laura
Krier
CrossFit: 6:15 AM
2 x 2 @ 85 lbs
3
Jill
Krier
CrossFit: 5:15 AM
1 x 2 @ 70 lbs
4
Jolene
Pfeil
CrossFit: 5:15 PM
1 x 2 @ 55 lbs
5
Candace
Lister
CrossFit: 5:15 AM
1 x 1 @ 100 lbs
5
Jenny
Bauer
CrossFit: 6:15 PM
1 x 1 @ 95 lbs
5
Kayla
Garst
CrossFit: 6:15 PM
1 x 1 @ 165 lbs
5
Leah
Loring
CrossFit: 5:15 PM
1 x 1 @ 90 lbs
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