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Components
Hang Snatch
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hang 10 - 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
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (13/5)
Workout
Hang 10
Weightlifting
Hang Snatch (5 x 2 )
Hang Snatch
This is a Squat Snatch. Use 5 Sets to get to a heavy 2 Rep single
WOD
Metcon (AMRAP - Reps)
Rx
10 Rounds
20 sec. of work/10 sec. of rest
Odd Rounds: Hollow Rocks
Even Rounds: Alt. V-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 16, 2021
Male Clients
1
shade
eckhardt
4:30pm CrossFit All Level...
1 x 2 @ 205 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 2 @ 160 lbs
3
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 2 @ 155 lbs
1&1/2 @165
4
Brian
Prout
5:30pm CrossFit All Level...
1 x 2 @ 145 lbs
95,115,135,145,145
5
Alex
Bentley
4:30pm CrossFit All Level...
1 x 2 @ 140 lbs
6
Private
6:30pm CrossFit All Level...
1 x 2 @ 125 lbs
7
David
Nilsen
5:30am CrossFit All Level...
1 x 2 @ 105 lbs
snatch+squat
7
kevin
varghese
6:30pm CrossFit All Level...
1 x 2 @ 105 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 2 @ 105 lbs
failed 215.
8
clayton
fretwell
5:30am CrossFit All Level...
1 x 2 @ 95 lbs
4x5 DL No snatch
9
Private
5:30am CrossFit All Level...
1 x 2 @ 75 lbs
10
The
Rooster
6:30pm CrossFit All Level...
1 x 2 @ 65 lbs
Technique
11
jesper
burgess
11:00am CrossFit All Leve...
1 x 2 @ 55 lbs
Female Clients
1
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
1 x 2 @ 85 lbs
2
Ashleigh
Burgess
11:00am CrossFit All Leve...
1 x 2 @ 45 lbs
3
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 2 @ 0 lbs
4 miles AB 3 rounds ( 20 def KB Dead’s (35#), 20 GHD hip ext (20#...
3
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 2 @ 0 lbs
4 miles AB 3 rounds ( 20 def KB Dead’s (35#), 20 GHD hip ext (20#...
3
Morgan
Schenk
5:30pm CrossFit All Level...
1 x 2 @ 0 lbs
Training bar and 10's for 2 rounds Switched to 5's
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