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Components
Snatch
Diamond
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 8/31/21 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):
43 (22/21)
Workout
Tuesday 8/31/21 WOD
Warm-up
What you need:
Barbell
Assault bike
-Row 250m
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coaches Choice
Strength
1A: Snatch (1x1)
Snatch
-Testing the 1rm
-55%x2, 65%x2, 75%x2, 80%x1, 85x1% and 90%x1+
(Record heaviest weight)
Alternate Option:
-DB/KB/Odd object Snatch
Metcon
Diamond (Calories)
Every 2 mins x 7 rounds
:15 max effort assault bike
8 toe to bar
-Rest remaining time
Alternate Options:
Assault Bike?
-Mountain climbers
Toe to bar?
-Toe to Anchored object
-Anchored situp
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 31, 2021
Male Clients
1
Mike
Collette
12:00 PM (Indoor)
1 x 1 @ 205 lbs
Missed 230lb
2
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 195 lbs
missed 205 twice
3
Jeremiah
Lechleiter
3:30 PM (Indoor)
1 x 1 @ 185 lbs
3
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 185 lbs
4
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 165 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 165 lbs
5
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 155 lbs
6
Private
5:00 AM (Indoor)
1 x 1 @ 147 lbs
7
Keivan
Russo
3:30 PM (Indoor)
1 x 2 @ 135 lbs
Working form
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 135 lbs
8
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 125 lbs
9
Jay
Clancy
5:00 AM (Virtual)
1 x 1 @ 120 lbs
65,85,95,105,115,120f,120
10
Alexander
Alvarez
5:30 PM (Indoor)
1 x 1 @ 115 lbs
10
Carl
Donadio
7:00 AM (Indoor)
1 x 1 @ 115 lbs
10
Christopher
Lacasse
5:30 PM (Indoor)
1 x 1 @ 115 lbs
Power snatched 125 then squatted, not quite a full snatch
10
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 1 @ 115 lbs
Forgot to squat on 120#
10
Michael
Costello
3:30 PM (Indoor)
1 x 1 @ 115 lbs
10
Rui
Xu
5:30 PM (Indoor)
1 x 1 @ 115 lbs
10
Tim
Furbush
7:00 AM (Indoor)
1 x 1 @ 115 lbs
11
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 105 lbs
11
Steven
Millman
7:00 AM (Indoor)
1 x 1 @ 105 lbs
11
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 105 lbs
Female Clients
1
Helene
Desjardins
3:30 PM (Indoor)
1 x 1 @ 130 lbs
2
Annie
Powell
6:00 AM (Indoor)
1 x 1 @ 110 lbs
Fail 120
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 100 lbs
4
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 90 lbs
Felt great 95 next time
6
Erin
Collette
5:00 AM (Virtual)
1 x 1 @ 85 lbs
7
Liz
Nasser
6:00 AM (Indoor)
1 x 1 @ 80 lbs
8
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 73 lbs
Little by little
9
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 70 lbs
Felt good
9
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 70 lbs
9
Peg
Kinsman
5:00 AM (Indoor)
1 x 1 @ 70 lbs
10
Briana
DeWolfe
12:00 PM (Indoor)
1 x 1 @ 65 lbs
11
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 60 lbs
11
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 60 lbs
11
Traci
lake
7:00 AM (Indoor)
1 x 1 @ 60 lbs
12
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 52 lbs
12
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 52 lbs
13
Simony
Cardoso
12:00 PM (Indoor)
1 x 1 @ 50 lbs
☺️
14
Susan
Black
6:00 AM (Virtual)
1 x 1 @ 40 lbs
15
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 35 lbs
15
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 35 lbs
Didn’t hurt :)
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