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Components
Clean and Jerk
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Pepper - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am 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):
25 (13/12)
Workout
Pepper
Weightlifting
Clean and Jerk (1 x 3 )
Clean and Jerk
Split Jerk
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
2 Power Clean
2 Split Jerk
2 Clean and Split Jerk
AMRAP 9 min.
* use 85% of their 3 rep clean and jerk
WOD - Home Gym
Metcon (Weight)
Loaded
8-10 DB Power Clean and Split Jerk
EMOM 7 min.
Unloaded
4-5 Sit up Get Ups to handstand
EMOM 7 min.
Metcon (AMRAP - Rounds and Reps)
Loaded
4 DB Power Clean
4 DB Split Jerk
4 DB Clean and Split Jerk
AMRAP 9 min.
Unloaded
3 Sit up Get ups
9 Foot anchored Sit-ups
18 High Knees
AMRAP 9 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 11, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 205 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 185 lbs
2
Private
11:00am CrossFit All Leve...
1 x 3 @ 185 lbs
3
Phresh
Prince of ...
4:30pm CrossFit All Level...
1 x 3 @ 175 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
4
Juan
Jose
11:00am CrossFit All Leve...
1 x 3 @ 165 lbs
5
Francisco
Garcia
11:00am CrossFit All Leve...
1 x 3 @ 155 lbs
Sqt cln & split jrk
6
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 150 lbs
7
Jacob
Arroyos
9:00am CrossFit All Level...
1 x 3 @ 135 lbs
7
Jessie
Ramirez
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
7
Ron
Fleming
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
8
Deuce
News
5:30pm CrossFit All Level...
1 x 3 @ 115 lbs
9
Ty
Copier
5:30pm CrossFit All Level...
1 x 3 @ 0 lbs
#65, w/push press
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
2
Maron
Walker
9:00am CrossFit All Level...
1 x 3 @ 125 lbs
squat clean
3
Lindsey
Beagley
5:30am CrossFit All Level...
1 x 3 @ 115 lbs
4
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 100 lbs
5
Annie
Lewis
9:00am CrossFit All Level...
1 x 3 @ 95 lbs
6
Savanna
Fallon
11:00am CrossFit All Leve...
1 x 3 @ 90 lbs
7
Olga
Soto
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
8
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 75 lbs
9
Catalina
Johnson
9:00am CrossFit All Level...
1 x 3 @ 70 lbs
10
Private
5:30am CrossFit All Level...
1 x 3 @ 65 lbs
11
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 60 lbs
12
Erica
Lugo
11:00am CrossFit All Leve...
1 x 3 @ 55 lbs
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