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Components
Back 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
Way Away - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
8:15AM 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):
23 (8/15)
Workout
Way Away
Warm-up
Banded Ankle Distraction x :60/side
Couch Stretch x :60/side
Empty Bar Front Squat Hold x :60 seconds
Followed by…
6x :20/:10 Assault Bikes
Bear Crawl x 50 ft forward + 50 ft backward
Single-Leg Lateral Jumps x 20per leg
Weightlifting
Back Squat (Heavy 3-Rep)
Back Squat
Every 2:00 x 6 (12 minutes) complete one set of 3 Back Squats starting at approximately 60% of your max.
Metcon
Metcon (Time)
Complete Three Rounds for Time of:
500/400 M. Ski
10 Hang Squat Cleans (155/105)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 27, 2019
Male Clients
1
Jordan
Aggson
6:00PM CrossFit
1 x 3 @ 315 lbs
Need belt to go higher
2
Bidal
Guevara
5:00PM CrossFit
1 x 3 @ 300 lbs
3
PJ
Kearn
6:00PM CrossFit
1 x 3 @ 295 lbs
4
Chuck
Lambertz
6:15AM CrossFit
1 x 3 @ 250 lbs
5
Chris
Mondero
Remote Athlete
1 x 3 @ 245 lbs
6
Jay
Lowell
5:00PM CrossFit
1 x 3 @ 225 lbs
6
Joshua
Meyer
6:15AM CrossFit
1 x 3 @ 225 lbs
7
James
Coash
6:15AM CrossFit
1 x 3 @ 145 lbs
Female Clients
1
Laura
Krier
8:15AM CrossFit
1 x 3 @ 237 lbs
175,195,205,215,225,237
2
Kayla
Garst
6:00PM CrossFit
1 x 3 @ 230 lbs
higher goal next time
3
Private
6:00PM CrossFit
1 x 3 @ 200 lbs
3
Stephanie
Hood
6:00PM CrossFit
1 x 3 @ 200 lbs
4
Amber
Lambertz
5:15AM CrossFit
1 x 3 @ 175 lbs
135.145.150.155.165.175
4
Kristine
Guevara
5:00PM CrossFit
1 x 3 @ 175 lbs
105-125-145-155-165-175
5
Cierra
Mondero
Remote Athlete
1 x 3 @ 165 lbs
5
Joni
Wahlmeier
8:15AM CrossFit
1 x 3 @ 165 lbs
6
Laura
Barta
8:15AM CrossFit
1 x 3 @ 130 lbs
6
Mallory
Robert
5:15AM CrossFit
1 x 3 @ 130 lbs
7
Leah
Loring
8:15AM CrossFit
1 x 3 @ 125 lbs
8
Candace
Lister
6:15AM CrossFit
1 x 3 @ 110 lbs
9
Kacey
Roe
8:15AM CrossFit
1 x 3 @ 100 lbs
10
Angie
Anderson
6:00PM CrossFit
1 x 3 @ 95 lbs
11
Pat
LeDuc
8:15AM CrossFit
1 x 3 @ 50 lbs
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