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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Grinder Pit - 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):
15 (9/6)
Workout
Grinder Pit
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
3 Power Snatches (115/85 lb.)
6 Back Squats
EMOM 20 min.
Rx
3 Power Snatches (95/65 lb.)
6 Back Squats
EMOM 20 min
Fitness
2 Power Snatches
5 Back Squats
EMOM 20 min.
Score is total of back squats on last two rounds
WOD - Home Gym
Metcon (AMRAP - Reps)
Rx
6 Alt DB Power Snatches
9 DB Back Squats
EMOM 20 min
Score is total of back squats on last two rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 24, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
20 Reps
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
20 Reps
3
Private
5:30am CrossFit All Level...
25 Reps
4
Jon
Fallon
6:30pm CrossFit All Level...
24 Reps
85ish 3cleans 3pushp 6sqts
5
Jonny
Baker
5:30am CrossFit All Level...
20 Reps
Rx reps 75#
6
The
Godfather
4:30pm CrossFit All Level...
14 Reps
7
Aaron
Barvitz
4:30pm CrossFit All Level...
0 Reps
8rds rx, 15rds total lower back said no mo
7
Brian
Welty
4:30pm CrossFit All Level...
0 Reps
14 rounds Rx.... 💀
7
Private
11:00am CrossFit All Leve...
0 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
39 Reps
15 & 24 (including 6 each round)
1
Maron
Walker
5:30pm CrossFit All Level...
39 Reps
2
Christine
Rosini
6:30pm CrossFit All Level...
17 Reps
3
Private
5:30am CrossFit All Level...
30 Reps
4
Erica
Lugo
11:00am CrossFit All Leve...
21 Reps
40lbs
5
Olga
Soto
6:30pm CrossFit All Level...
12 Reps
#35
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