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Components
Metcon
Settings
Location
(All)
Everyday Athletes Now
Program
CrossFit
Powerlifting
Date
WOD
Tuesday - Everyday Athletes Now
Class
(All)
5:30 AM CrossFit
12 Noon CrossFit
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (1/5)
WOD
Tuesday
2 Sets
300m Jog
10 empty bar power snatches
10 empty bar power clean and jerks
15 Ring Rows
Metcon (6 Rounds for reps)
0:00-3:00
Run 400m
Max Rope Climbs (OR Max Strict Pull Ups (4 reps count as 1))
-Rest 1:00-
4:00-7:00
Run 400m
Max Clean and jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs (OR Max Strict Pull Ups (4 reps count as 1))
-Rest 1:00-
16:00-19:00
Run 400m
Max Clean and jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)
Metcon (No Measure)
12 Minute EMOM
Odd: 15 situps + hollow hold remaining time
Even: Easy row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 05, 2021
Male Athletes
1
Dustin
Dierson
CrossFit: 5:30 PM
18 Total Reps
Female Athletes
1
Kandice
Hammersmith
5:30 AM CrossFit
32 Total Reps
2
Amy
Eversole
5:30 AM CrossFit
23 Total Reps
65 lbs
3
Megan
Robertson
CrossFit: 5:30 PM
20 Total Reps
80#, row 500m
3
Sara
Rendon
5:30 AM CrossFit
20 Total Reps
65#
4
Tracey
Risk
12 Noon CrossFit
19 Total Reps
85#
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