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Clean w/ pause at the ...
Next Level
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Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Thursday 6/23/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
7:00 AM (Indoor)
7:00 AM (Virtual)
9:00 AM (Indoor)
9:00 AM (Virtual)
12:00 PM (Indoor)
4:00 PM (Indoor)
5:30 PM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (18/16)
Workout
Thursday 6/23/22 WOD
Warm-up
What you need:
Barbell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coach's Choice
Strength
Clean w/ pause at the knee (5x2)
-Drop and go
-Build as technique permits
(Record heaviest weight)
Alternate Options:
Clean w/pause?
-DB/KB/Odd object clean w/pause
Metcon
Next Level (Time)
21 Toe to bar
21 Handstand push up
21 Hang Power Clean (95,65/135,95Rx+)
15 Toe to bar
15 Handstand push up
15 Hang Power Clean (95,65/135,95Rx+)
9 Toe to bar
9 Handstand push up
9 Hang Power Clean (95,65/135,95Rx+)
(16 Min Cap)
Alternate Options:
Toe to bar?
-Toe to fixed object
-Supine leg lift
Handstand pushup?
-Overhead barbell hold :60, :45 and :30
-Seated shoulder press
Hang power clean?
-DB/KB/Odd object hang power clean
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 23, 2022
Leaderboard
Men's Clean w/ pause at the ...
G-Man St. Onge
06/23/2022
1 x 2 @ 235 lbs
Mohiuddin Ahmed
06/23/2022
1 x 2 @ 215 lbs
Abhi Das
06/23/2022
1 x 2 @ 205 lbs
Women's Clean w/ pause at the ...
Prika Silva
06/23/2022
1 x 2 @ 135 lbs
Lisa Zancewicz
06/23/2022
1 x 2 @ 130 lbs
Liz Nasser
06/23/2022
1 x 2 @ 110 lbs
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 2 @ 235 lbs
2
Mohiuddin
Ahmed
9:00 AM (Indoor)
1 x 2 @ 215 lbs
3
Abhi
Das
5:00 AM (Indoor)
1 x 2 @ 205 lbs
3
Nick
Lupoli
5:00 AM (Indoor)
1 x 2 @ 205 lbs
4
Brendan
Sheehan
5:30 PM (Indoor)
1 x 2 @ 175 lbs
4
Jon
Collette
5:00 AM (Indoor)
1 x 2 @ 175 lbs
Did 185 but not counting that 💩 set
4
Mark
DiRienzo
12:00 PM (Indoor)
1 x 2 @ 175 lbs
5
Evan
Cleveland
9:00 AM (Virtual)
1 x 2 @ 165 lbs
6
Griffin
Barriere
4:00 PM (Indoor)
1 x 2 @ 155 lbs
6
Rui
Xu
5:30 PM (Indoor)
1 x 2 @ 155 lbs
7
Deepak
Mohan
5:30 PM (Indoor)
1 x 2 @ 140 lbs
8
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 2 @ 135 lbs
9
jonathan
crandall
4:00 PM (Indoor)
1 x 2 @ 125 lbs
9
Sam
Kaplan
6:00 AM (Indoor)
1 x 2 @ 125 lbs
9
Zubair
magdum
12:00 PM (Indoor)
1 x 2 @ 125 lbs
10
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 2 @ 115 lbs
11
Carl
Donadio
7:00 AM (Indoor)
1 x 2 @ 105 lbs
11
Tony
Maccaline
6:00 AM (Indoor)
1 x 2 @ 105 lbs
Female Clients
1
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 135 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 130 lbs
3
Liz
Nasser
5:00 AM (Indoor)
1 x 2 @ 110 lbs
4
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 2 @ 105 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 105 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 2 @ 100 lbs
6
Carolina
Lucchese
12:00 PM (Indoor)
1 x 2 @ 95 lbs
7
Dani
Donadio
4:00 PM (Indoor)
1 x 2 @ 85 lbs
8
Jean
Hanks
9:00 AM (Indoor)
1 x 2 @ 80 lbs
8
Marybeth
Costello
9:00 AM (Indoor)
1 x 2 @ 80 lbs
9
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 75 lbs
Reduced back to 60 to work on form
9
Rebecca
Welch
6:00 AM (Indoor)
1 x 2 @ 75 lbs
10
Anne
Leahy
6:00 AM (Indoor)
1 x 2 @ 70 lbs
10
Private
4:00 PM (Indoor)
1 x 2 @ 70 lbs
11
Qin
Sun
5:30 PM (Indoor)
5 x 2 @ 65 lbs
11
Jackie
Donadio
7:00 AM (Indoor)
1 x 2 @ 65 lbs
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