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Components
Clean + 2 Front Squat ...
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
T.N.T. - 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):
21 (8/13)
Workout
T.N.T.
Warm-up
Crossover Symmetry Activation
Couch Stretch x :30-:60 per side
Lunge w/Twist x 10 steps/side
Followed by…
Three Sets:
Bike x :30 seconds
Air Squat x 10
DB Strict Press x 10
Weightlifting
Clean + 2 Front Squats + Jerk (Every 2:00 x 7)
Completed as a Barbell Complex
*Build over the course of the seven sets to today’s Heavy for the barbell complex.
**Complex means that you must complete all of the movements before dropping the barbell for the rep to count.
***The Clean can be a squat clean, but you must then do two more front squats before performing the jerk portion of the lift.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete AMRAP 7 of:
Buy-In: 500 M. Row
Then, in remaining time...
21 Air Squats
14 Russian KB Swings (70/53)
7 Pullups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 06, 2019
Male Clients
1
Michael
Loring
5:15AM CrossFit
1 x 1 @ 250 lbs
2
Brad
Robert
6:15AM CrossFit
1 x 1 @ 200 lbs
3
Bidal
Guevara
6:15AM CrossFit
1 x 1 @ 195 lbs
4
Seth
Eubanks
6:15AM CrossFit
1 x 1 @ 185 lbs
5
Chuck
Lambertz
6:15AM CrossFit
1 x 1 @ 155 lbs
5
Joshua
Meyer
6:15AM CrossFit
1 x 1 @ 155 lbs
6
Adam
Barta
6:00PM CrossFit
1 x 1 @ 145 lbs
7
Jay
Lowell
5:00PM CrossFit
1 x 1 @ 115 lbs
Female Clients
1
Kayla
Garst
6:00PM CrossFit
1 x 1 @ 165 lbs
105,115,125,135,145,155,165 fail, 165*
2
Laura
Krier
6:15AM CrossFit
1 x 1 @ 150 lbs
65,75,105,125,135,145,150
3
Amber
Lambertz
5:15AM CrossFit
1 x 1 @ 140 lbs
95.105.115.125.125.135.140
4
Kristine
Guevara
5:00PM CrossFit
1 x 1 @ 130 lbs
65-85-95-105-115-125-130
4
Mallory
Robert
5:15AM CrossFit
1 x 1 @ 130 lbs
95, 105, 110, 115, 120, 125, 130
5
Jenny
Bauer
6:00PM CrossFit
1 x 1 @ 120 lbs
5
Monteene
Carter
5:00PM CrossFit
1 x 1 @ 120 lbs
5
Private
5:15AM CrossFit
1 x 1 @ 120 lbs
6
Candace
Lister
5:15AM CrossFit
1 x 1 @ 100 lbs
6
Private
6:00PM CrossFit
1 x 1 @ 100 lbs
7
Alisha
Sipe
6:15AM CrossFit
1 x 1 @ 85 lbs
started 55
7
Halle
Benne
5:15AM CrossFit
1 x 1 @ 85 lbs
8
Cynthia
Atwell
6:15AM CrossFit
1 x 1 @ 75 lbs
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