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Components
1 High Hang Squat Sna ...
Snatch
Power Snatch
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Snatchsquat - Firebird CrossFit
Class
(All)
5:30am 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):
32 (17/15)
Workout
Snatchsquat
Weightlifting
1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat (10 min to work to heavy single)
1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat
Weightlifting
Snatch (5 x 1 )
Snatch
Power Snatch (5 x 3 )
Power Snatch
WOD
Metcon (Time)
In Partners with a pair of dumbbells (50/35 lb.)
Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.
1-6 DB Thrusters
1-6 DB Clusters
1-6 DB Firebreathers
Rx
In Partners with a pair of dumbbells (35/25 lb.)
Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.
1-6 DB Thrust6rs
1-6 DB Clusters
1-6 DB Firebreathers
Fitness
In Partners with a pair of dumbbells
Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.
1-6 DB Thrusters
1-6 DB Clusters
1-6 DB Firebreathers
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 31, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 1 @ 155 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 1 @ 135 lbs
2
John
Cao
Noon CrossFit All Levels
1 x 1 @ 135 lbs
3
Del
Tutt
5:30pm CrossFit All Level...
1 x 1 @ 125 lbs
3
Private
Noon CrossFit All Levels
1 x 1 @ 125 lbs
4
Francisco
Garcia
Noon CrossFit All Levels
1 x 1 @ 115 lbs
4
Jon
Fallon
Noon CrossFit All Levels
1 x 1 @ 115 lbs
4
mathew
taylor
Noon CrossFit All Levels
1 x 1 @ 115 lbs
5
Brian
Welty
4:30pm CrossFit All Level...
1 x 1 @ 105 lbs
5
jason
woodall
5:30am CrossFit All Level...
1 x 1 @ 105 lbs
6
Andres
Salazar
5:30pm CrossFit All Level...
1 x 1 @ 95 lbs
6
Private
5:30am CrossFit All Level...
1 x 1 @ 95 lbs
7
kevin
varghese
5:30am CrossFit All Level...
1 x 1 @ 85 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 1 @ 85 lbs
7
Mike
Rogers
6:30pm CrossFit All Level...
1 x 1 @ 85 lbs
8
jaime
mendez
4:30pm CrossFit All Level...
1 x 1 @ 75 lbs
9
Rodrigo
delaRosa
5:30am CrossFit All Level...
1 x 1 @ 60 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 1 @ 115 lbs
2
Maron
Walker
5:30am CrossFit All Level...
1 x 1 @ 85 lbs
3
Private
5:30am CrossFit All Level...
1 x 1 @ 75 lbs
3
Johna
Kobold
5:30am CrossFit All Level...
1 x 1 @ 75 lbs
3
Maricela
de la Rosa
5:30am CrossFit All Level...
1 x 1 @ 75 lbs
power, power, oh
4
silvia
laub
9am CrossFit All Levels
1 x 1 @ 70 lbs
5
Annie
Lewis
9am CrossFit All Levels
1 x 1 @ 65 lbs
5
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 1 @ 65 lbs
6
Private
5:30am CrossFit All Level...
1 x 1 @ 60 lbs
7
Christine
Rosini
6:30pm CrossFit All Level...
1 x 1 @ 55 lbs
Just working on form
7
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 1 @ 55 lbs
8
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 1 @ 45 lbs
8
Kaitlin
Welty
4:30pm CrossFit All Level...
1 x 1 @ 45 lbs
NOT 445 😂
8
Makayla
Baca
5:30am CrossFit All Level...
1 x 1 @ 45 lbs
9
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 1 @ 0 lbs
form practiice
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