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Components
Drop Snatch + Tall Snatch
Squat Snatch
Squat Snatch
Back Squat
Strict Weighted Pull-ups
Weighted strict ring dips
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
11-28-22 - 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):
0 (0/0)
Workout
11-28-22
3 x NFT
5 barbell good mornings
5 barbell on back jump squats
5 pelvic raises *empty barbell
A: Drop Snatch + Tall Snatch (3x3+3 *empty barbell)
B: Squat Snatch (2x3 70% 2 80% 1 85% + Heavy Single)
Squat Snatch
C: Squat Snatch (2x2 85% of B)
Squat Snatch
D: Back Squat (3x4 83%)
Back Squat
E1: Strict Weighted Pull-ups (4x4)
E2: Weighted strict ring dips (4x4)
Metcon (AMRAP - Reps)
10 minutes on clock:
2000 meter row
AMRAP devil's presses 50/35 or 35/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 28, 2022
Male Clients
Female Clients
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