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Components
Tall Power Clean + Pu ...
Squat Clean + Split Jerk
Squat Clean + Power Jerk
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
1-31-23 - CrossFit Armed
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):
1 (1/0)
Workout
1-31-23
3 x NFT
10 heavy pallaf presses per side
10 stride crossover jumps
10 side to side ball slams
A: Tall Power Clean + Push Jerk in Split (4x3+3 *warming up)
B: Squat Clean + Split Jerk (build to a heavy 3+1)
C: Squat Clean + Power Jerk (2+1 75% EMOM x 5)
Metcon (AMRAP - Reps)
5 rounds
1 minute AB for calories
rest 15 seconds
30 seconds dumbbell hang power clean + jerk 65/45 *alt each rep
30 seconds toes to bar
rest 15 seconds
Metcon (Time)
250 meter ski
50 GHDs
500 meter ski
35 GHDs
1000 meter ski
20 GHDs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 31, 2023
Male Clients
1
MARCO
CAPRILES
4:45 PM Armed Comp/OLY Cl...
4 x 6 @ 135 lbs
Female Clients
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