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Components
Nifty Fifty
Settings
Location
(All)
CrossFit Texarkana
Program
CFTXK BootCamp Total Body
Beginner /Intermediate Olympic Lifting Program.
Border City Barbell Club
CrossFit
CrossFit Kids Homeschool
CrossFit Saturday open
Foundations
Fox Camp
Kids Summer CrossFit
Primal Living Principles
RowFit
Date
WOD
1.30.21 - CrossFit Texarkana
Class
(All)
CrossFit: Open Gym Saturday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
WOD
1.30.21
Warmup (No Measure)
1:30 Single Leg Row Each Leg
3 Rounds
25 Banded Good Mornings
15 PVC Pass Thrus
5 HEAVY Russian KB Swings
Snatch Work (No Measure)
Scarecrow Power Snatch
5 Sets of 3
Snatch Push Jerk
5 Sets of 3
Clean Work (No Measure)
Every 2:00 For 14:00 (7 Sets):
1 Clean Pull
1 Power Clean
1 Front Squat
1 High Hang Squat Clean
Build to a heavy complex.
Core/Abdominal Work (No Measure)
2 Giant Sets:
0:20 Star Plank Each Side
20 Elbow Jacks
0:20 Crucifix Plank on Fingertips
5 Around The Worlds Each Way (BB or Pullup Bar)
Nifty Fifty (Time)
Teams of 2
4 RFT
50/35 Calorie Row
50 Wall Balls (20/14)
50 Box Jumps (24"/20")
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 30, 2021
Leaderboard
Men's Nifty Fifty
Ty Harris
01/30/2021
23:53
Alex Serrano
01/30/2021
23:53
Women's Nifty Fifty
No female leaders to show...
Male Clients
1
Alex
Serrano
CrossFit: Open Gym Saturd...
23:53
ty
1
Ty
Harris
CrossFit: Open Gym Saturd...
23:53
Serrano
Female Clients
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