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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Wednesday 012721 - 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):
14 (6/8)
Workout
Wednesday 012721
CrossFit
Metcon (AMRAP - Rounds and Reps)
"4th Down"
4 Min. AMRAP:
24/18 Calorie Row
24 Alternating DB Snatches (50/35)
24 Thrusters (75/55)
REST 4 Mins.
Metcon (AMRAP - Rounds and Reps)
4 Min. AMRAP:
18/14 Calorie Row
18 Alternating DB Snatches
(50/35)
18 Thrusters (75/55)
REST 4 Mins.
Metcon (AMRAP - Rounds and Reps)
4 Min. AMRAP:
12/9 Calorie Row
12 Alternating DB Snatches (50/35)
12 Thrusters (75/55)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 27, 2021
Male Clients
1
Jason
Kirby
CROSSFIT: 3:30 PM
1 + 11
2
Mike
McCulloch
CROSSFIT: 6:30 PM
1 + 8
3
Bill
Becker
CROSSFIT: 5:15 PM
1 + 0
Rx reps 65lb 30lb db
3
Chris
Williams
HOME WOD (Log Scores Only...
1 + 0
24 Burpees, 24 KB snatch, 24 DB Thruster
3
Sumanth
Madagani
CROSSFIT: 6:30 PM
1 + 0
-10 reps, 30#DB,55#BB
4
Boris
Medarov
CROSSFIT: 3:30 PM
0 + 63
50 lbs and 55 lbs thrust
Female Clients
1
Diana
Rivera
CROSSFIT: 8:00 AM
1 + 3
2
Christina
Pierotti
CROSSFIT: 8:00 AM
0 + 60
3
Mary
Pat Van Etten
CROSSFIT: 5:15 PM
1 + 0
24 cal(men’s) 20# snatch 15# Dble DB Thruster
3
Victoria
Inzerillo
ZOOM ONLINE (8:30 AM)
1 + 0
24 calorie row 15# db - snatch and thrusters one side
4
Lili
Paperman
HOME WOD (Log Scores Only...
0 + 63
18 cal row, 24 alt DB snatches (15# DB), 24 burpees
5
Emely
Banguero
CROSSFIT: 3:30 PM
0 + 60
6
Sarah
Hume
CROSSFIT: 8:00 AM
0 + 50
25# DB, rest Rx
7
Jennifer
Paperman
HOME WOD (Log Scores Only...
0 + 48
18 cal bike, 21 DB snatch (15#), 21 burpees
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