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Components
Heaving Snatch Balance
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Open Season - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (16/10)
Workout
Open Season
Weightlifting
Heaving Snatch Balance (1 x 3 )
Heaving Snatch Balance
WOD
Metcon (Time)
Rx+
50 Double-unders
25 Hang Power Snatches
50 Double-unders
20 Power Snatches
50 Double-unders
15 Hang Squat Snatches
50 Double-unders
10 Squat Snatches
(115/75 lb.)
Rx
50 Double-unders
25 Hang Power Snatches
50 Double-unders
20 Power Snatches
50 Double-unders
15 Hang Squat Snatches
50 Double-unders
10 Squat Snatches
(95/65 lb.)
Fitness
100 Single-unders
25 Hang Power Snatches
50 Plate Taps
20 Power Snatches
100 Single-unders
15 Hang Squat Snatches
50 Plate Taps
10 Squat Snatches (or Power + OH Squat)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 09, 2019
Male Clients
1
Aaron
Barvitz
5:30pm CrossFit All Level...
1 x 3 @ 175 lbs
2
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
from ground
3
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 145 lbs
4
Private
11AM CrossFit All Levels
1 x 3 @ 125 lbs
5
Brock
Johnson
9AM CrossFit All Levels
1 x 3 @ 115 lbs
6
Chad
Kobold
5:30pm CrossFit All Level...
1 x 3 @ 95 lbs
6
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 95 lbs
Squat cleans
6
kevin
varghese
5:30am CrossFit All Level...
1 x 3 @ 95 lbs
7
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
7
Private
5:30am CrossFit All Level...
1 x 3 @ 85 lbs
8
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 75 lbs
8
Jon
Fallon
9AM CrossFit All Levels
1 x 3 @ 75 lbs
8
Private
5:30am CrossFit All Level...
1 x 3 @ 75 lbs
9
Mark
Miller
5:30am CrossFit All Level...
1 x 3 @ 65 lbs
Female Clients
1
Lauren
Pew
9AM CrossFit All Levels
1 x 3 @ 80 lbs
2
Annie
Lewis
9AM CrossFit All Levels
1 x 3 @ 75 lbs
3
Maricela
de la Rosa
5:30am CrossFit All Level...
1 x 3 @ 65 lbs
4
Private
5:30pm CrossFit All Level...
1 x 3 @ 60 lbs
5
Private
5:30am CrossFit All Level...
1 x 3 @ 55 lbs
5
Makayla
Baca
5:30am CrossFit All Level...
1 x 3 @ 55 lbs
5
Mayra
Ramirez
4:30pm CrossFit All Level...
1 x 3 @ 55 lbs
26w
6
Private
5:30am CrossFit All Level...
1 x 3 @ 25 lbs
7
Erica
Lugo
5:30pm CrossFit All Level...
1 x 3 @ 15 lbs
8
Savanna
Fallon
4:30pm CrossFit All Level...
1 x 1 @ 55 lbs
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