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Components
Snatch
Lemon Lime
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Thursday 1/6/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
7:00 AM (Virtual)
7:00 AM (Indoor)
9:00 AM (Indoor)
9:00 AM (Virtual)
12:00 PM (Indoor)
4:00 PM (Indoor)
5:30 PM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (19/22)
Workout
Thursday 1/6/22 WOD
Warm-up
What you need:
Barbell
Dumbbell
Abmat
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coach's Choice
Strength
1A: Snatch (8x1)
Snatch
(Emom :90 x8)
-Pause above the knee +Pause at Power position
-Squat
-Building
Alternate Options:
-KB/DB/Odd object Snatch
Metcon
Lemon Lime (AMRAP - Rounds and Reps)
4 Power Cleans (135/95)
8 Alternating DB Power snatch (50/35)
12 Abmat Situps
(10 min amrap)
Alternate Options:
Power Clean?
-KB/DB/Odd object Power Clean
DB Power Snatch?
-BB/KB/Odd object Power snatch
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 06, 2022
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 175 lbs
Missed 185
2
Mark
DiRienzo
9:00 AM (Indoor)
1 x 1 @ 170 lbs
3
Brian
Zancewicz
9:00 AM (Indoor)
1 x 1 @ 165 lbs
3
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 165 lbs
4
Private
5:00 AM (Indoor)
1 x 1 @ 135 lbs
5
Brendan
Sheehan
5:30 PM (Indoor)
1 x 1 @ 130 lbs
6
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 125 lbs
Power
7
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 115 lbs
7
Keivan
Russo
4:00 PM (Indoor)
1 x 1 @ 115 lbs
Form
7
Kevin Cruz
l
5:00 AM (Indoor)
1 x 1 @ 115 lbs
8
john
lentine
12:00 PM (Indoor)
1 x 1 @ 105 lbs
9
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 1 @ 100 lbs
10
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 86 lbs
11
Nate
Oram
6:00 AM (Indoor)
2 x 1 @ 80 lbs
12
Maqsood
Ahmed
7:00 AM (Indoor)
2 x 1 @ 75 lbs
Worked on technique
12
Sam
Kaplan
7:00 AM (Indoor)
1 x 1 @ 75 lbs
12
Zubair
magdum
5:30 PM (Indoor)
1 x 1 @ 75 lbs
13
Rui
Xu
4:00 PM (Indoor)
1 x 1 @ 55 lbs
14
Mollie
Lake
4:00 PM (Indoor)
1 x 1 @ 45 lbs
Female Clients
1
Helene
Desjardins
5:30 PM (Indoor)
1 x 1 @ 105 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 85 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 85 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 75 lbs
3
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 75 lbs
4
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 70 lbs
4
Traci
Lake
4:00 PM (Indoor)
1 x 1 @ 70 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 65 lbs
Ugly
5
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 65 lbs
6
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 60 lbs
7
Qin
Sun
5:30 PM (Indoor)
8 x 1 @ 50 lbs
7
Hayley
Comeau
5:30 PM (Indoor)
1 x 1 @ 50 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 50 lbs
7
raquel
De Jesus
5:00 AM (Indoor)
1 x 1 @ 50 lbs
8
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 47 lbs
9
Dani
Donadio
4:00 PM (Indoor)
1 x 1 @ 45 lbs
9
Debbie
Chung
12:00 PM (Indoor)
1 x 1 @ 45 lbs
9
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 45 lbs
10
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 40 lbs
11
Jean
Hanks
12:00 PM (Indoor)
1 x 1 @ 35 lbs
11
Susan
Black
7:00 AM (Virtual)
1 x 1 @ 35 lbs
12
Sandra
Burns
7:00 AM (Virtual)
8 x 2 @ 25 lbs
Sa dumbbells
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