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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Wednesday 012021 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
CROSSFIT: 6:30 AM
CROSSFIT: 8:00 AM
ZOOM ONLINE (8:30 AM)
CROSSFIT: 3:30 PM
CROSSFIT: 5:15 PM
CROSSFIT: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Wednesday 012021
CrossFit
Metcon (AMRAP - Rounds and Reps)
"Cho To-Go"
5 Min. AMRAP:
40/30 Calorie Row
20 Clapping Push Ups
AMRAP "Macho Man" (135/95)
Macho Man =
3 Power Cleans +
3 Front Squats +
3 Push Jerks
REST 5 Mins.
Metcon (AMRAP - Rounds and Reps)
5 Min. AMRAP:
30/21 Calorie Row
15 Clapping Push Ups
AMRAP "Macho Man" (155/105)
REST 5 Mins.
Metcon (AMRAP - Rounds and Reps)
5 Min. AMRAP:
20/15 Calorie Row
10 Clapping Push Ups
AMRAP "Macho Man" (185/135)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2021
Male Clients
1
Jason
Kirby
CROSSFIT: 3:30 PM
3 + 0
2
Josh
Heller
CROSSFIT: 8:00 AM
3 + 1
95#
3
David
Kunzelman
CROSSFIT: 3:30 PM
2 + 1
95 lbs
4
Bill
Becker
CROSSFIT: 3:30 PM
2 + 0
Rx reps 65lb bar
4
Chris
Williams
CROSSFIT: 8:00 AM
2 + 0
105# - rest RX
Female Clients
1
Diana
Rivera
CROSSFIT: 8:00 AM
1 + 6
2
Jennifer
Paperman
HOME WOD (Log Scores Only...
4 + 6
27 cal row
3
Christina
Pierotti
CROSSFIT: 8:00 AM
1 + 8
20 knee clap PU; 85#
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