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Components
Hang Power Clean + Ha ...
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Bright Lights - 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):
23 (10/13)
Workout
Bright Lights
Warm-up
2 Sets:
500M Ski (start easy and build intensity)
9 Ring Rows
9 Hanging Scap Retractions
9 Kettlebell Deadlift to Russian Swing
Optional Warmup
Crossover Symmetry Activation
Then...
Hip Halo Activation (Banded)
* 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
Weightlifting
Hang Power Clean + Hang Cluster (8-6-4)
*Perform both from the hang above the knee.
• These should be cycled! So, you’ll do 1 hang power clean, 1 hang cluster, 1 power clean, 1 hang cluster and so on until you complete all the reps.
• Move up in weight each set.
Example Sets
Set 1:
1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @135
-rest 2 minutes-
Set 2:
1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @155
-rest 2 minutes-
Set 3:
1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @170
Metcon
Metcon (AMRAP - Reps)
EMOM 16:
1-20 Box Jumps (24/20)
2-15 GHD/AbMat Sit-ups
3-10/7 Calorie Bike
4-5 Devil Press (50/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 10, 2021
Male Clients
1
Michael
Loring
CrossFit: 6:15 PM
1 x 2 @ 205 lbs
2
Robert
Aldridge
CrossFit: 6:15 AM
1 x 2 @ 185 lbs
3
Garett
Hood
CrossFit: 6:15 PM
1 x 2 @ 165 lbs
4
Seth
Eubanks
CrossFit: 5:15 PM
1 x 2 @ 155 lbs
5
Brad
Robert
CrossFit: 5:15 AM
1 x 2 @ 135 lbs
5
Chuck
Lambertz
CrossFit: 6:15 AM
1 x 2 @ 135 lbs
5
Grant
Garst
CrossFit: 5:15 AM
1 x 2 @ 135 lbs
5
Joshua
Meyer
CrossFit: 6:15 AM
1 x 2 @ 135 lbs
6
Quinn
Kindel
CrossFit: 5:15 AM
1 x 2 @ 125 lbs
7
Jay
Lowell
CrossFit: 5:15 PM
1 x 2 @ 115 lbs
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
1 x 2 @ 145 lbs
145 w/jerk, 125 no jerk
2
Cierra
Mondero
Remote Athlete
1 x 2 @ 105 lbs
3
Amber
Lambertz
CrossFit: 5:15 AM
1 x 2 @ 95 lbs
3
Kim
LeSage
Remote Athlete
1 x 2 @ 95 lbs
3
Mallory
Robert
CrossFit: 5:15 AM
1 x 2 @ 95 lbs
4
Leah
Loring
CrossFit: 6:15 AM
1 x 2 @ 85 lbs
5
Candace
Lister
CrossFit: 5:15 AM
1 x 2 @ 80 lbs
6
Teggan
Workman
CrossFit: 5:15 PM
1 x 2 @ 75 lbs
6
Tina
Haist
CrossFit: 6:15 PM
1 x 2 @ 75 lbs
7
Alisha
Sipe
CrossFit: 5:15 AM
1 x 2 @ 70 lbs
8
Sara
Fleming
CrossFit: 5:15 AM
1 x 2 @ 65 lbs
9
Jill
Krier
CrossFit: 6:15 AM
1 x 2 @ 50 lbs
10
Angie
Reed
CrossFit: 5:15 PM
1 x 2 @ 15 lbs
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