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Components
Metcon
Squat Clean
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
Good Life - 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):
19 (9/10)
Workout
Good Life
Warm-up
4x :20/:10 Air Bike
then...
2 Sets:
10 Broad Jumps
5 Inchworm w/Push Up
10 Cuban Barbell Press (Light)
Metcon
Metcon (8 Rounds for time)
8 Sets: (1 set every 3 minutes)
12/10 Calorie Row
*Odd Sets: 12 Power Snatches (75/55)
*Even Sets: 10 Burpee Over Rower
Rx+:
8 Sets: (1 set every 3 minutes)
15/12 Calorie Row
*Odd Sets: 15 Power Snatches (95/65)
*Even Sets: 15 Burpees Over Rower
TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2:30
STIMULUS and GOALS
How to Pace: SPRINT! This one is a burner so not much pacing here. However, you don’t need to go all out. The row will go faster than you think and then you just have to keep moving on the second movement each time.
The burpees will be worse than the barbell but regardless it's going to hurt. :D
WORKOUT STRATEGY & FLOW
Calorie Row: Let’s aim to keep these in :45 seconds or less to maximize time for the second movement. This should be aggressive pulls and faster than usual turn over!
Power Snatch: If you are comfortable with these then go for broke. If not break into 2-3 quick sets with limited rest.
Burpee Over Rower: Just try to not stop moving. Even if you can’t "sprint'' here, a good non-stop pace will give you time to rest.
Weightlifting
BarBell "Primer/Warmup:"
1 Pause Power clean (pause in receive for 3 seconds) straight into a front squat + 1 cluster + 1 Split Jerk x 2-4 sets.
Squat Clean (3 x 2 (75-90% 1-RM))
Squat Clean
2 Squat Cleans x 3 sets (75-90% of 1RM)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 16, 2021
Male Clients
1
Michael
Loring
CrossFit: 5:15 AM
11:39
2
Grant
Garst
CrossFit: 5:15 AM
7:34
3
Luke
Lister
CrossFit: 5:15 AM
8:32
4
PJ
Kearn
CrossFit: 6:15 PM
8:39
Jenny P tried to kill me
5
Chris
Mondero
Remote Athlete
10:24
6
Justin
Ferrell
CrossFit: 5:15 AM
10:28
7
Robert
Aldridge
CrossFit: 6:15 AM
11:46
8
Chuck
Lambertz
CrossFit: 6:15 AM
11:50
9
Jay
Lowell
CrossFit: 5:15 PM
13:35
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
8:20
65#
2
Leah
Loring
CrossFit: 5:15 PM
11:25
3
Jenny
Bauer
CrossFit: 6:15 PM
12:00
4
Candace
Lister
CrossFit: 5:15 AM
13:18
5
Mallory
Robert
CrossFit: 5:15 PM
10:45
bike, 35# db
6
Jolene
Pfeil
CrossFit: 5:15 PM
13:54
55# (1 set at 45#), step overs
7
Tina
Haist
CrossFit: 6:15 PM
14:30
8
Monteene
Carter
Remote Athlete
15:17
RX+ run 100m instead of row
9
Megan
Katt
CrossFit: 5:15 PM
15:51
65# power clean
10
Renata
Knox
CrossFit: 6:15 AM
17:02
6 cal row
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