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Components
Tall Clean + BTN Spli ...
Squat Clean + Split Jerk
Back Squat
Weighted Chin Ups
Metcon
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
10-10-22 - 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
10-10-22
3 x NFT
10 X-band steps each way
5 Bulgarian split squats with press per arm/leg
5 sumo deadlift high pulls per arm
A: Tall Clean + BTN Split Jerk (4x3+3 *empty barbell)
B: Squat Clean + Split Jerk (1x2 60% 1x2 70% 1x2+1 75% 1x2+1 80% 3x2+1 85%)
C: Back Squat (2x3 70% 1x2 80% 1x2 85% 2x1 90% AMRAP 95%)
Back Squat
D: Weighted Chin Ups (3 sets 5 reps)
Metcon (AMRAP - Rounds and Reps)
AMRAP 5
5 chest to bars
5 ring dips
Metcon (Time)
4 rounds
8 power cleans 135/95
8 front rack lunges 135/95
8 bar muscle-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 10, 2022
Male Clients
Female Clients
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