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Components
Snatch off Blocks
Russian Dips
Weighted Ring Dips
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
Thursday - 09/16/21 - Invictus Miami
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thursday - 09/16/21
3 ROUNDS (Empty Bar)
0:30 Air Bike or Ski
5 Inch Worms
5 Standing Sots Press
5 Sots Press in Quarter Squat
5 Sots Press in Full Squat
5 Jumping Squats in Back Rack
10 Cossack Squats
Weightlifting
A: Snatch off Blocks (**above knee** 3-3-3-3-3)
*starting @70% and building to a Heavy (NOT MAX) 3 for the day.
Gymnastics
A: Russian Dips (4x6-8*)
*Compare with 08/23
B: Weighted Ring Dips (5x5)
GPP
B: Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 - 10 Overhead Squat (135/95)|(115/75)|(75/55)
MIN 2 - 20/15 Ski
MIN 3 - 0:45 RKC Plank
LOADING LISTED AS
RX | MAST | SCALE
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 16, 2021
Male Clients
Female Clients
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