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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 133 - 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):
7 (3/4)
Workout
Julian 133
WOD - FBCF
Metcon (Time)
Rx+ - Fully Loaded
250 m Row
Max set unbroken HSPU
4 Rounds
Rx - Partially Loaded
30 SA DB SDHP (15 each side)
Max set unbroken HSPU
4 Rounds
Fitness - Unloaded
30 Lateral Deadlift Jumps
Max set unbroken HSPU
4 Rounds
Put Max sets of HSPU in comments or your scale.
WOD - Home Gym
Metcon (Time)
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups
Metcon (No Measure)
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2 Minutes Between Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 12, 2020
Male Clients
1
#Sean
Wieser
5:30am CrossFit All Level...
9:01
60 hspu
2
Lyman
Anderson
6:30pm CrossFit All Level...
10:45
15
3
Del
Tutt
6:30pm CrossFit All Level...
12:44
50lb DB, 25plate+ab mat = 25 reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6:38
50 air squats 40 sit-ups 30 rev lunge 20 mountain climbers 10 pus...
2
Private
5:30am CrossFit All Level...
9:21
3
valerie
anderson
6:30pm CrossFit All Level...
10:22
30 strict w abmat
4
Savanna
Fallon
11AM CrossFit All Levels
12:17
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