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Components
Snatch +Hang Snatch + ...
Salmon
Settings
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 Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Tuesday 8/24/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
12:00 PM (Indoor)
3:30 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 (17/17)
Workout
Tuesday 8/24/21 WOD
Warm-up
What you need:
Barbell
Jump rope
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
Snatch +Hang Snatch +High Hang snatch (5x1)
-Squat
-Building
-Start at 50% of limiting factor
Alternate Option:
-3 position KB/DB/Odd object Snatch complex
(Record heaviest weight)
Metcon
Salmon (AMRAP - Reps)
35 double unders
200m run
9 overhead squat (95,65/115,85rx+)
(12 minute Amrap)
Alternate Options:
Double Unders?
-Double taps
-Single Unders
200m run?
-250m row
-:30 mountain climbers +:30 Jumping jacks
Overhead Squat?
-PVC/Dowel overhead squat
-DB/KB/Odd object Goblet squat
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 24, 2021
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 175 lbs
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 145 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 145 lbs
3
Matt
Grandbois
6:00 AM (Indoor)
1 x 1 @ 135 lbs
95-105-115-125-135
3
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 135 lbs
4
Private
5:00 AM (Indoor)
1 x 1 @ 125 lbs
4
Brendan
Sheehan
5:30 PM (Indoor)
1 x 1 @ 125 lbs
4
Keivan
Russo
5:30 PM (Indoor)
1 x 1 @ 125 lbs
Keep knee over toes
5
Evan
Cleveland
5:30 PM (Indoor)
1 x 1 @ 105 lbs
easy
5
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 105 lbs
6
Rui
Xu
5:30 PM (Indoor)
1 x 1 @ 100 lbs
7
Todd
Kinsman
5:00 AM (Indoor)
1 x 1 @ 95 lbs
8
Alexander
Alvarez
5:30 PM (Indoor)
1 x 1 @ 85 lbs
9
Jay
Clancy
5:00 AM (Virtual)
1 x 1 @ 80 lbs
Dumped 85 on HHS
9
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 1 @ 80 lbs
10
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 75 lbs
11
Nate
Oram
6:00 AM (Indoor)
5 x 1 @ 65 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 90 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 75 lbs
3
Jessica
Clancy
6:00 AM (Indoor)
1 x 1 @ 70 lbs
4
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 65 lbs
4
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 65 lbs
Failed 70lbs
4
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 65 lbs
working on speed under bar
5
leslie
mccarthy
7:00 AM (Indoor)
1 x 1 @ 57 lbs
6
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 55 lbs
6
Peg
Kinsman
5:00 AM (Indoor)
1 x 1 @ 55 lbs
40/45/50/55/55
6
Traci
lake
6:00 AM (Indoor)
1 x 1 @ 55 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 45 lbs
8
Susan
Black
6:00 AM (Virtual)
1 x 1 @ 35 lbs
9
Rebecca
Welch
6:00 AM (Indoor)
5 x 1 @ 30 lbs
9
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 30 lbs
9
Carolina
Lucchese
3:30 PM (Indoor)
1 x 1 @ 30 lbs
10
Emily
Oberlee
5:00 AM (Virtual)
1 x 1 @ 20 lbs
Dumbbell
11
Vangie
Cleversey
7:00 AM (Virtual)
3 x 1 @ 10 lbs
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