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Components
Sumo Deadlift
Sumo Deadlift
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 78 - 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):
11 (3/8)
Workout
Julian 78
WOD - FBCF
Sumo Deadlift (7 x 1 )
Sumo Deadlift
Start sets at 75-85% work to heavy Single
Sumo Deadlift (5 x 3 )
Sumo Deadlift
WOD - Home Gym
Metcon (Time)
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
Scale where needed.
WOD- Bodyweight Home
Metcon (AMRAP - Rounds and Reps)
On the Minute for As Far As Possible:
"X" Burpees
Round 1 – 3 Burpees
Round 2 – 4 Burpees
Round 3 – 5 Burpees
Continue to add (1) rep for as far as possible.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 18, 2020
Male Clients
1
Aaron
Barvitz
4:30pm CrossFit All Level...
1 x 1 @ 355 lbs
2
jaime
mendez
6:30pm CrossFit All Level...
1 x 1 @ 335 lbs
3
Private
5:30am CrossFit All Level...
1 x 1 @ 255 lbs
Female Clients
1
Maron
Walker
6:30pm CrossFit All Level...
1 x 1 @ 270 lbs
2
Hilary
Thomas
4:30pm CrossFit All Level...
1 x 1 @ 240 lbs
245# fail
3
Private
6:30pm CrossFit All Level...
1 x 1 @ 235 lbs
4
Private
5:30am CrossFit All Level...
1 x 1 @ 195 lbs
5
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 1 @ 185 lbs
6
Annie
Lewis
9AM CrossFit All Levels
1 x 1 @ 170 lbs
7
Lauren
Pew
9AM CrossFit All Levels
1 x 1 @ 165 lbs
8
Dara
Wieser
4:30pm CrossFit All Level...
1 x 1 @ 135 lbs
75lbsx5, 85lbsx2, 95lbs x3, 105lbs x2, 115lbs x2, 125lbs x2, 135l...
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