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Components
Power Clean
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
Drunk Dial - 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):
26 (12/14)
Workout
Drunk Dial
Warm-up
3:00 Cardio
then...
Burgener "Clean" Warmup
3x High Hang + 3 Hang + 3 Clean
5 Zombie Front Squat
5 Front Squats
5 Pause Front Squats
5 1 1/4 Front Squats
5 Pin Squats
3x 10 Second Eccentric Squats
The Burgener Warm-Up
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
Burgener Warmup
Weightlifting
Power Clean (3,3,2,2,2,1)
Power Clean
3 Power Clean @ 65%
3 Power Clean @ 65%
2 Power Clean @ 70%
2 Power Clean @ 70%
2 Power Clean @ 80%
1 Power Clean @ 85%
Metcon
Metcon (Time)
Complete For Time:
100-70-50
Double Unders
16-12-8
Strict Pullups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 29, 2022
Male Clients
1
Kale
Katt
CrossFit: 5:15 AM
1 x 1 @ 245 lbs
2
Brad
Robert
CrossFit: 6:15 AM
1 x 1 @ 240 lbs
3
Keagan
Boyd
CrossFit: 6:15 PM
1 x 1 @ 235 lbs
4
Chuck
Lambertz
CrossFit: 6:15 AM
1 x 1 @ 225 lbs
4
Jerry
Sipe
CrossFit: 6:15 AM
1 x 1 @ 225 lbs
5
Grant
Garst
CrossFit: 5:15 AM
1 x 1 @ 215 lbs
5
Luke
Lister
CrossFit: 5:15 AM
1 x 1 @ 215 lbs
6
Justin
Ferrell
CrossFit: 5:15 AM
1 x 1 @ 205 lbs
7
PJ
Kearn
CrossFit: 6:15 PM
1 x 1 @ 195 lbs
8
Easton
Swihart
CrossFit: 5:15 PM
1 x 1 @ 175 lbs
9
Jay
Lowell
CrossFit: 5:15 PM
1 x 1 @ 145 lbs
10
James
Coash
CrossFit: 6:15 AM
1 x 1 @ 115 lbs
Female Clients
1
Kayla
Garst
CrossFit: 5:15 PM
1 x 1 @ 185 lbs
2
Erin
Terrell
CrossFit: 6:15 PM
1 x 1 @ 155 lbs
2
Laura
Krier
CrossFit: 5:15 PM
1 x 1 @ 155 lbs
3
Mallory
Robert
CrossFit: 5:15 AM
1 x 1 @ 145 lbs
4
Leah
Loring
CrossFit: 5:15 PM
1 x 1 @ 135 lbs
4
Megan
Katt
CrossFit: 5:15 PM
1 x 1 @ 135 lbs
5
Monteene
Carter
Remote Athlete
1 x 1 @ 130 lbs
6
Candace
Lister
CrossFit: 5:15 AM
1 x 1 @ 125 lbs
more form work
7
Private
CrossFit: 6:15 PM
1 x 1 @ 120 lbs
8
Jolene
Pfeil
CrossFit: 5:15 PM
1 x 1 @ 115 lbs
8
Tina
Haist
CrossFit: 6:15 PM
1 x 1 @ 115 lbs
9
Renata
Knox
CrossFit: 6:15 AM
1 x 1 @ 100 lbs
10
Kacey
Roe
CrossFit: 5:15 AM
1 x 1 @ 95 lbs
11
Amanda
Kindel
CrossFit: 5:15 PM
1 x 1 @ 65 lbs
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