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Components
Hang Snatch Pull + No ...
Squat Snatch
Power Clean + Squat Clean
Front Squat
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
11-03-22 - 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
11-03-22
3 x NFT
5 single arm strict high pulls per arm
5 banded goblet squats
10 single leg back extensions per leg
A: Hang Snatch Pull + No Foot Hang Squat Snatch (*below knee 50-55%)
B: Squat Snatch (*no foot 2x2 60% 4x2 75%)
Squat Snatch
C: Power Clean + Squat Clean (2x2+1 65% 1x2+1 7% 2x1+1 75% 5x1+1 80%)
D: Front Squat (75-78%)
Front Squat
Metcon (Time)
150 double unders
60 wall balls 20/14 10’
30 chest to bar pull-ups
150 double unders
12 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 03, 2022
Male Clients
Female Clients
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