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Components
Hang Muscle Snatch + ...
Snatch pull + power s ...
Power Clean + Squat Clean
Front Squat
Metcon
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
10-27-22 - 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
10-27-22
3 x NFT
10 X-band steps each way
5 single arm kettlebell high pulls each arm
5 kneeling bottoms up kettlebell presses each arm
A: Hang Muscle Snatch + Power Snatch (4 x 2+1 *60%)
B: Snatch pull + power snatch (3 x 1+2 65% 5 x 1+2 70% EMOM)
C: Power Clean + Squat Clean ((2+1 75% 1+1 80% 1+1 85%) x 3 waves)
D: Front Squat (80-83%)
Front Squat
Metcon (Time)
100' handstand walk
10 squat cleans 155/105
20 strict handstand push-ups
20 squat cleans 135/95
30 kipping handstand push-ups
30 squat cleans 95/65
Metcon (3 Rounds for time)
3 x
800 meter run
rest 3 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 27, 2022
Male Clients
Female Clients
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