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Components
Squat Snatch + Hang S ...
Bench Press
Metcon
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
Thursday - 10/14/21 - 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 - 10/14/21
3 ROUNDS
10 Moose Antlers/ Side
5 Inch Worm + Push-Up
10 PVC Pass-thrus
Into…
3 ROUNDS
10 Tempo Push-ups @3111
8 Snatch Grip RDL
6 Hang Muscle Snatch
Squat Snatch + Hang Squat Snatch (5x1+1@70%)
Weightlifting
GPP
A: Bench Press (20:00 Build to a Heavy Single)
Bench Press
B: Metcon (Time)
3 ROUNDS FOR TIME
25 Hand Release Push-Ups
25 Power Snatches (75/55)|(65/45)
50 Double Unders
Metcon (No Measure)
COOL DOWN-
1:00 Twisted Cross/ Side
1:00 Child's Pose with Single Arm Lat Stretch/ Side
1:00 Kneeling Overhead Tricep Stretch/ Side
Metcon (Weight)
3 SETS
12 KB Horn Pull-Overs
-0:45 Rest-
12 KB Tall Kneeling Up-Right Row
-0:45 Rest-
Accessories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 14, 2021
Male Clients
Female Clients
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