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Components
Metcon
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Friday 012921 - 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):
11 (6/5)
Workout
Friday 012921
CrossFit
A: Metcon (3 Rounds for weight)
Every 2 Mins. x 6:
Sets 1-2: 9 Overhead Squats
Sets 3-4: 7 Overhead Squats
Sets 5-6: 5 Overhead Squats
* Record the heaviest weight done for 9 reps, 7 reps, and 5 reps.
B: Metcon (AMRAP - Rounds and Reps)
"Bartender"
10 Min. AMRAP:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Wt. 115/85
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 29, 2021
Male Clients
1
Mike
McCulloch
CROSSFIT: 3:30 PM
395 Total lbs
95,115, 135,155,165,175
2
Josh
Heller
CROSSFIT: 5:15 PM
375 Total lbs
95-105-115-125-135-145
3
Shye
Evan
CROSSFIT: 3:30 PM
295 Total lbs
4
Boris
Medarov
CROSSFIT: 3:30 PM
285 Total lbs
5
Sumanth
Madagani
CROSSFIT: 6:30 PM
205 Total lbs
6
Ed
Walsh
CROSSFIT: 6:30 AM
185 Total lbs
Female Clients
1
Diana
Rivera
CROSSFIT: 8:00 AM
335 Total lbs
95,100.105,115.120x2
2
Christina
Pierotti
CROSSFIT: 8:00 AM
305 Total lbs
3
Lili
Paperman
CROSSFIT: 6:30 AM
275 Total lbs
Deadlifts
4
Alisa
Cianfarani
CROSSFIT: 3:30 PM
190 Total lbs
5
Emely
Banguero
CROSSFIT: 3:30 PM
150 Total lbs
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