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Components
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Thursday 090320 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
CROSSFIT: 6:30 AM
CROSSFIT: 8:00 AM
ZOOM ONLINE (8:30 AM)
CROSSFIT: 3:30 PM
CROSSFIT: 5:15 PM
CROSSFIT: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (10/10)
Workout
Thursday 090320
Warm-Up
[GENERAL]
:30 PVC Straight Leg Swings /SIDE
1 Min. PVC Pass Through
1 Min. PVC Lift Offs
1 Min. PVC Overhead Squats
1 Min. PVC Sotts Press
[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
[MOBILITY]
1 Min. Calf Stretching
:45 Supine Twist /SIDE
1 Min. Squat Hold w. Rotation
Conditioning
[PRACTICE]
1 Round:
10 Calorie Row
200m Run
3 Power Snatches
Metcon (Time)
"Baggage Claim"
3 Rounds:
50/35 Calorie Row
400m Run
10 Power Snatches
[SCALING]
ROW: Reduce Calories (35/25), 50-75 Jumping Jacks, increase total running to 800m if at home.
400m RUN: Reduce to 200m, Jog in home for 2 Min., 500m Row, 1,000m Bike.
POWER SNATCHES: 20 Double DB, 20 Alternating 1-ARM DB, 30 Kettlebell Swings, 30 Slam Balls, Barbell (135/95).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 03, 2020
Male Clients
1
Jason
Kirby
CROSSFIT: 3:30 PM
23:17
Mask was challenging
2
Mike
McCulloch
CROSSFIT: 8:00 AM
23:29
135 was too heavy. Form got ugly
3
Chris
Williams
ZOOM ONLINE (8:30 AM)
18:51
30 Power cleans in place of row
4
Ed
Walsh
CROSSFIT: 6:30 AM
21:59
5
Nathaniel
Clark
CROSSFIT: 8:00 AM
22:28
75lbs
6
Shye
Evan
CROSSFIT: 3:30 PM
23:11
95lb barbell
7
Patrick J.
Higgins
CROSSFIT: 6:30 AM
23:20
Rx in run and row with 10 PS at 65 lbs
8
Josh
Heller
CROSSFIT: 8:00 AM
23:29
95#
9
Miguel
Porter
CROSSFIT: 6:30 PM
23:55
42 cals; 115lbs
10
Luciano
Leonel
CROSSFIT: 6:30 PM
24:00
Power snatches - 10pounds
Female Clients
1
Diana
Rivera
CROSSFIT: 6:30 PM
25:17
2
Renée
Mihail
CROSSFIT: 5:15 PM
17:32
55# barbell
3
Victoria
Inzerillo
ZOOM ONLINE (8:30 AM)
18:17
35 calories 400m run 10 power snatches - 33# smartbar
4
Cait
Corbett
CROSSFIT: 6:30 AM
18:18
35cal. 400m, 65#
5
Christina
Pierotti
CROSSFIT: 8:00 AM
18:22
65#
6
Alisa
Cianfarani
ZOOM ONLINE (8:30 AM)
19:42
35cal row 😯 400m run 35#sn
7
Laura
Gallery
CROSSFIT: 6:30 AM
21:09
35 cals, 400m, 45#
8
Nicole
Hume
CROSSFIT: 8:00 AM
21:13
45#
9
Mary
Pat Van Etten
CROSSFIT: 3:30 PM
23:20
55# w quick bathroom break🤣🤣
10
Brianna
Turner
CROSSFIT: 6:30 AM
23:24
65# snatch 35/25/15 cal row 200m run
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