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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 105 - 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):
6 (3/3)
Workout
Julian 105
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+ - Fully Loaded
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m MB Carry (20/14 lb.)
20 Burpee + Jump to High Target
AMRAP 30 min.
Rx - Partially Loaded
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m DB Carry
20 Burpee + Jump to High Target
AMRAP 30 min.
WOD - Home Gym
Metcon (Time)
For Time:
20 Strict Pull-Ups
400m Run
40 Alt. Dumbbell Power Cleans
800m Run
40 Dumbbell Push Jerks (20 each side)
400m Run
20 Strict Pull-Ups
No measure Finisher
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one "round", and also 1:00 on the clock. Eight rounds in full.
WOD
Metcon (Time)
For Time:
20 Odd-Object Rows
400m Run
40 Odd – Object Ground to Shoulder
800m Run
40 Odd-Object Shoulder to Overhead
400m Run
20 Odd-Object Rows
No measure Finisher
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one "round", and also 1:00 on the clock. Eight rounds in full.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 14, 2020
Male Clients
1
Chris
“Old Man” ...
5:30am CrossFit All Level...
6 + 0
2
Jon
Fallon
5:30pm CrossFit All Level...
5 + 38
3
Private
11AM CrossFit All Levels
3 + 22
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6 + 26
+ the tabata finisher
2
Maron
Walker
4:30pm CrossFit All Level...
5 + 20
3
Savanna
Fallon
5:30pm CrossFit All Level...
3 + 0
15min AMRAP 25#
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