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Components
Front Squat
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Oil & Water - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Oil & Water
Warm-up
Crossover Symmetry Activation
Over-the-Fence x 10/leg
Banded Good Morning x 10
Then...
2-3 Sets Of:
7 Kettlebell russian swings (to eye level)
7 hanging scap retraction
7 plank shoulder taps (each side)
Weightlifting
Front Squat (7 x 3 - Building)
Front Squat
*Work up to a Heavy 3 in 7 working sets
*Once warmed up make smart calculated jumps in weight to reach a Heavy 3
*Focus on sending the hips down vertically and keeping the elbows high!
*Explode out of the hole, press high up on the bar keeping the torso upright
*rest 1-2 mins between sets
Metcon
Metcon (4 Rounds for reps)
Every :90 for 18 Minutes (4 Rounds):
1 - 200 Meter Run
2 - 20 Wallballs (20/14)
3 - 20 Hang Power Snatch (75/55)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 24, 2020
Male Clients
1
Luke
Lister
5:15AM CrossFit
1 x 3 @ 185 lbs
2
Jay
Lowell
6:15AM CrossFit
1 x 3 @ 155 lbs
3
Keigan
Workman
5:15AM CrossFit
1 x 3 @ 85 lbs
Female Clients
1
Laura
Krier
6:15AM CrossFit
5 x 3 @ 155 lbs
form (not feeling it today)
2
Teggan
Workman
5:15AM CrossFit
1 x 3 @ 120 lbs
3
Kacey
Roe
5:15AM CrossFit
1 x 3 @ 97.5 lbs
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