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Components
Tall Clean + Squat Jerk
Hang Squat Clean + Po ...
Power clean + push press
Back Squat
DB Death March
Walking Lunges
Weighted Dips
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
01/23/23 - Invictus Miami
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
01/23/23
3 x NFT
10 X-band steps each way
10 high box step-ups
10 pelvic raises *both feet elevated
A: Tall Clean + Squat Jerk (3x5+5 *empty barbell)
B: Hang Squat Clean + Power Jerk (3+1 65%, 3+1 70% 3x3+1 75% *hang below the knee)
C: Power clean + push press (73-75%)
D: Back Squat (85-88%)
Back Squat
E1: DB Death March (10 per side)
E2: Walking Lunges (*front rack kettlebell 10 per leg)
E3: Weighted Dips (4x5)
Metcon (Time)
50 wall balls 20/14
30 power cleans 155/105
15 ring muscle-ups
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, January 23, 2023
Male Clients
Female Clients
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