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Components
Muscle Clean + Hang P ...
Squat Clean
Squat Clean
Metcon
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
11-01-22 - 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
11-01-22
3 x NFT
10 monster steps each direction
5 strict dumbbell high pulls into 5 dumbbell single arm front squats each arm
20 alternating reverse hypers
A: Muscle Clean + Hang Power Clean [below knee] (3 x 1+2 50-55%)
B: Squat Clean (*pause 2 seconds at knee 2x3 60% 2x2 65% 3x2 70%)
Squat Clean
C: Squat Clean (build to 5RM)
Squat Clean
Metcon (Time)
15 bar facing burpees
3 TNG squat cleans 80% of C
15 bar facing burpees
2x3 TNG squat cleans 80% of C
15 bar facing burpees
3x3 TNG squat cleans 80% of C
15 bar facing burpees
4x3 TNG squat cleans 80% of C
Metcon (2 Rounds for time)
2 x
50/35 calories ski erg for time
rest 3 minutes
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, November 01, 2022
Male Clients
Female Clients
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