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Components
1 Power Snatch + 1 Ov ...
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Its Complex'icated - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon 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):
23 (15/8)
Workout
Its Complex'icated
Weightlifting
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (Heavy Single)
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
1 – 2 – 3 – 4 – 5
Squat Snatches (95/65 lb.)
Ring Muscle-ups
AMRAP 15 min.
Rx
1 – 2 – 3 – 4 – 5
Squat Snatches (75/45 lb.)
Bar Muscle-ups
AMRAP 15 min.
Fitness
1 – 2 – 3 – 4 – 5
Power Snatches
Jumping Chest 2 Bar Pull up!
AMRAP 15 min.
1-2-3-4-5 = 1 round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 23, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 1 @ 170 lbs
2
#Derek
Wilcock
4:30pm CrossFit All Level...
1 x 1 @ 155 lbs
Squat snatch needs help :/
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 1 @ 155 lbs
3
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 1 @ 135 lbs
failed 155
3
Del
Tutt
5:30pm CrossFit All Level...
1 x 1 @ 135 lbs
missed 145 twice on squat snatch
3
Michael
Mowry
4:30pm CrossFit All Level...
1 x 1 @ 135 lbs
Failed 140 on sq snatch
3
Private
Noon CrossFit All Levels
1 x 1 @ 135 lbs
4
Brian
Welty
6:30pm CrossFit All Level...
1 x 1 @ 125 lbs
4
Cody
Brown
Noon CrossFit All Levels
1 x 1 @ 125 lbs
5
Brian
Prout
5:30pm CrossFit All Level...
1 x 1 @ 115 lbs
5
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 1 @ 115 lbs
5
jason
woodall
5:30am CrossFit All Level...
1 x 1 @ 115 lbs
6
Nicholas
Valderrama
4:30pm CrossFit All Level...
1 x 1 @ 95 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 1 @ 75 lbs
8
Mahadev
Kakade
6:30pm CrossFit All Level...
1 x 1 @ 55 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 1 @ 120 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
1 x 1 @ 90 lbs
3
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 1 @ 80 lbs
4
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 1 @ 70 lbs
5
Annie
Lewis
9am CrossFit All Levels
1 x 1 @ 65 lbs
5
Lauren
Pew
9am CrossFit All Levels
1 x 1 @ 65 lbs
6
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 1 @ 60 lbs
7
Erica
Lugo
4:30pm CrossFit All Level...
1 x 1 @ 35 lbs
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