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Components
Squat Snatch
Power Snatch
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Max - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (11/8)
Workout
Max
Weightlifting
Squat Snatch (Heavy Three)
Squat Snatch
10 Min Time Cap
Weightlifting Fitness:
Power Snatch (Heavy Three)
Power Snatch
10 Min Time Cap
WOD
Metcon (Time)
Rx
Max Set Unbroken Squat Snatches
Run 400 m
5 rounds
* Use 60% of heavy 3-Rep load
Fitness
10 Squat Snatches
Run 400 m
5 rounds
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, January 09, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 170 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
3
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 3 @ 145 lbs
3
Aaron
Barvitz
4:30pm CrossFit All Level...
1 x 3 @ 145 lbs
4
Jon
Fallon
9AM CrossFit All Levels
1 x 3 @ 135 lbs
5
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 3 @ 125 lbs
5
Private
11AM CrossFit All Levels
1 x 3 @ 125 lbs
6
Juan
Jose
11AM CrossFit All Levels
1 x 3 @ 115 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 110 lbs
8
Andrew
Guajardo
4:30pm CrossFit All Level...
1 x 3 @ 85 lbs
9
Jeffrey
Palmer
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 117 lbs
2
Lauren
Pew
9AM CrossFit All Levels
1 x 3 @ 75 lbs
3
Amanda
McFarland
6:30pm CrossFit All Level...
1 x 3 @ 70 lbs
3
Annie
Lewis
9AM CrossFit All Levels
1 x 3 @ 70 lbs
3
Lindsey
Beagley
5:30am CrossFit All Level...
1 x 3 @ 70 lbs
4
Mayra
Ramirez
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
30w
5
Catalina
Johnson
11AM CrossFit All Levels
1 x 3 @ 45 lbs
6
Dara
Wieser
4:30pm CrossFit All Level...
1 x 3 @ 35 lbs
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