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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Coach Lacy’s BIrthday WOD! - CrossFit VU
Class
(All)
0830 Members only WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
Coach Lacy’s BIrthday WOD!
Warm up
Coach led warm up
Partner Metcon
Metcon (Time)
TEAMS of 2
5 rounds
15 power snatch (95/65)(75/55)
20 TTB
21 KBS (53/35)(35/26)
Cash Out: 38 synchro burpees
**Switch to thrusters on round 2 & 4
Partition as needed
22 min cap
Scaled
Less weight
HKR/Reverse crunch
Finisher
Metcon (No Measure)
Bi's and Tri's!!
4 Supersets
10/10 alt DB Hammer Curls
10/10 Overhead DB Tricep Ext
-rest :30 between supersets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 15, 2021
Male Clients
1
Keith
Mangum
0830 Members only WOD
0:00
75 snatch/thruster 35 Kb
Female Clients
1
Shayna
Rogers
0830 Members only WOD
15:35
Emily as my partner
2
Lacy
McKinley
0830 Members only WOD
13:51
w/Rach. RX except for HKR and see saw burpees
3
Jessica
Kelly
0830 Members only WOD
16:15
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