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Components

Nifty Fifty

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")

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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
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Male Clients

Alex
Serrano

CrossFit: Open Gym Saturd...

23:53

Ty
Harris

CrossFit: Open Gym Saturd...

23:53

Serrano

Female Clients