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Components
Hang Clean Complex 3
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Its Complexacated - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (9/11)
Workout
Its Complexacated
Weightlifting
Hang Clean Complex 3 (Heavy Single )
3 Hang Power Clean, 2 Hang Squat Clean, 1 Front Squat
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
3 Hang Power Cleans (165/110 lb.)
2 Hang Squat Cleans
1 Front Squat
9 Toes-to-bars
AMRAP 8 min.
Rx
3 Hang Power Cleans (135/95 lb.)
2 Hang Squat Cleans
1 Front Squat
9 Toes-to-bars
AMRAP 8 min.
Fitness
3 Hang Power Cleans
2 Hang Squat Cleans (or PC + FS)
1 Front Squat
9 Wall-lying Hands-to-feet
AMRAP 8 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
5 DB Hang Power Cleans
4 Hang Squat Cleans
3 Front Squats
9 Wall-lying Hands-to-feet
AMRAP 8 min.
* Work up to a heavy complex first
5 HPC + 4 HSC + 3 Front Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 13, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 1 @ 205 lbs
PSC not smooth
1
Jon
Fallon
5:30pm CrossFit All Level...
1 x 1 @ 205 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 1 @ 190 lbs
3
Brian
Prout
5:30pm CrossFit All Level...
1 x 1 @ 185 lbs
3
Michael
Mowry
9:00am CrossFit All Level...
1 x 1 @ 185 lbs
4
Private
11:00am CrossFit All Leve...
1 x 1 @ 175 lbs
5
Trent
Rasmussen
6:30pm CrossFit All Level...
1 x 1 @ 155 lbs
6
jaime
mendez
6:30pm CrossFit All Level...
1 x 1 @ 145 lbs
6
Jonny
Baker
5:30am CrossFit All Level...
1 x 1 @ 145 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 1 @ 130 lbs
2
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 1 @ 115 lbs
3
Christine
Rosini
6:30pm CrossFit All Level...
1 x 1 @ 105 lbs
4
Annie
Lewis
11:00am CrossFit All Leve...
1 x 1 @ 95 lbs
4
Lauren
Pew
11:00am CrossFit All Leve...
1 x 1 @ 95 lbs
5
amy
an
5:30am CrossFit All Level...
1 x 1 @ 90 lbs
6
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 1 @ 80 lbs
7
Olga
Soto
6:30pm CrossFit All Level...
1 x 1 @ 75 lbs
7
Savanna
Fallon
11:00am CrossFit All Leve...
1 x 1 @ 75 lbs
8
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 1 @ 55 lbs
8
Private
5:30am CrossFit All Level...
1 x 1 @ 55 lbs
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