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Components
Snatch Balance
Snatch Balance
Overhead Squat
Overhead Squat
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Its All About Balance - 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):
17 (10/7)
Workout
Its All About Balance
Weightlifting
Snatch Balance (3 x 1 )
Snatch Balance
Snatch Balance (1 x 1 )
Snatch Balance
Weightlifting Fitness:
Overhead Squat (3 x 3 )
Overhead Squat
Overhead Squat (1 x 3 )
Overhead Squat
WOD - FBCF
Metcon (Weight)
Rx
Snatch Complex
1 Hang Power Snatch
1 OH Squat
1 Squat Snatch
5 sets
Fitness
Snatch Complex
1 Hang Power Snatch
2 OH Squats
5 sets
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
25 Single DB Clusters
10 Burpee Object Jumps
5 DB TGUs
AMRAP 15 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 30, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 1 @ 195 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 1 @ 185 lbs
3
Michael
Mowry
11:00am CrossFit All Leve...
3 x 1 @ 170 lbs
4
#Sean
Wieser
4:30pm CrossFit All Level...
3 x 1 @ 155 lbs
4
Private
11:00am CrossFit All Leve...
3 x 1 @ 155 lbs
5
Alex
Bentley
4:30pm CrossFit All Level...
3 x 1 @ 115 lbs
6
jaime
mendez
6:30pm CrossFit All Level...
3 x 1 @ 105 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 1 @ 95 lbs
8
Jonny
Baker
5:30am CrossFit All Level...
3 x 1 @ 85 lbs
85,95,105
9
Private
5:30am CrossFit All Level...
3 x 1 @ 75 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 1 @ 135 lbs
2
Maron
Walker
9:00am CrossFit All Level...
3 x 1 @ 95 lbs
3
Annie
Lewis
9:00am CrossFit All Level...
3 x 1 @ 75 lbs
4
amy
an
5:30am CrossFit All Level...
3 x 1 @ 65 lbs
4
Savanna
Fallon
4:30pm CrossFit All Level...
3 x 1 @ 65 lbs
5
Private
6:30pm CrossFit All Level...
3 x 1 @ 55 lbs
5
Olga
Soto
6:30pm CrossFit All Level...
3 x 1 @ 55 lbs
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