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Components
Tall Snatch
Floating Power Snatch
Front Squat
Strict Weighted Pull-ups
Weighted Bar Dips
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
Monday - 07/18 - 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):
2 (2/0)
Workout
Monday - 07/18
A: Tall Snatch (24 reps unloaded bar)
Partition as needed
B: Floating Power Snatch (2x3@50-55% 2x3@60% 3@65% 3x3@70%)
1sec Pause @ 1" Hang From the Ground
C: Front Squat (4@65% 4x4@70%)
Front Squat
D1: Strict Weighted Pull-ups (4 sets 5 reps)
D2: Weighted Bar Dips (*strict)
Metcon (Time)
3 rounds
10 dumbbell snatches L 50/35
10 dumbbell overhead squats L 50/35
10 dumbbell snatches R 50/35
10 dumbbell overhead squats R 50/35
10 bar muscle -ups
Want to see some of these movements in action? Check out our
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Whiteboard:
Monday, July 18, 2022
Male Clients
1
Felipe
Boyd
6:30PM Armed Comp/OLY Cla...
24 x 1 @ 45 lbs
1
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
24 x 1 @ 45 lbs
Female Clients
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