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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Friday - 10/08/21 - CrossFit Armed
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):
1 (0/1)
Workout
Friday - 10/08/21
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridges
+
3 ROUNDS
10 Empty Barbell Romanian Deadlifts
10 Kipping Swings
10 V-Ups
GPP
A: Deadlift (5@70%, 4@80%, 3@90%, 3@100%*)
Deadlift
*Percentages based off 3RM Deadlift set on 6/24.
B: Metcon (Time)
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar
*Both heads of each DB must touch the ground each time.
Condition
Metcon (8 Rounds for time)
8 10 SETS
200m Run @Moderate Effort
0:30 Rest
Metcon (No Measure)
COOL DOWN
2 ROUNDS
1:00 Seal Stretch
1:00 Butterfly
1:00 Pigeon Stretch/ Leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 08, 2021
Male Clients
Female Clients
1
Marjorie
Saint Jean
Armed Comp*: 10:00 AM
1 x 3 @ 235 lbs
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