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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Maron 34 - 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):
10 (7/3)
Workout
Maron 34
WOD - FBCF
Metcon (No Measure)
(10 min.) Project Squat Better Session #5
20 sec. Squat hold/10 sec. Rest
4 rounds
20 sec. Toe Touches/10 sec. Rest
4 Rounds
20 sec. Air squat/10 sec. Hold in bottom of squat
4 Rounds
* For some athletes, start with an opposite tabata, where they hold for 10 sec/rest 20 sec.
* The drill is done for quality, not reps.
Metcon (3 Rounds for time)
Rx+ - Fully Loaded
30 Front Squat (115/75 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.
3 rounds
Rx - Partially Loaded
30 DB Front Squat (50/35 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.
3 rounds
Fitness - Unloaded
40 Air Squats
200 m Run
60 Object Toe-taps
perform 1 round every 5 min.
3 rounds
WOD - Home Gym
Metcon (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50's/35's)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50's/35's)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50's/35's)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50's/35's)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50's/35's)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50's/35's)
Metcon (No Measure)
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 13, 2020
Male Clients
1
Del
Tutt
6:30pm CrossFit All Level...
21:23
DU weakness.
2
Chris
“Old Man” ...
5:30am CrossFit All Level...
8:00
95#
3
#Sean
Wieser
5:30am CrossFit All Level...
8:14
95#
4
Private
5:30am CrossFit All Level...
9:40
5
Brock
Johnson
4:30pm CrossFit All Level...
9:56
95# rx plus the rest
6
Jon
Fallon
4:30pm CrossFit All Level...
11:13
35#
7
Private
11AM CrossFit All Levels
14:45
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
7:37
RX+ but with 65#
2
Catalina
Johnson
4:30pm CrossFit All Level...
10:58
45# BB
3
Private
5:30am CrossFit All Level...
13:03
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