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Components
Clean
CrossFit Games Open 1 ...
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Thursday 2/3/22 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):
54 (25/29)
Workout
Thursday 2/3/22 WOD
Warm-up
What you need:
Barbell
Jump rope
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coach's Choice
Strength
Clean (8x1)
Clean
w/pause at the knee
-Every 90 sec
-Building in weight in set
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object Clean w/Pause at knee
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Cool Down
*Coach's Coach
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 03, 2022
Male Clients
1
G-Man
St. Onge
4:00 PM (Indoor)
1 x 1 @ 251 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 250 lbs
3
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 245 lbs
135/155/175/195/215/225/235/245
4
Private
5:00 AM (Indoor)
1 x 1 @ 225 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 225 lbs
5
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 205 lbs
6
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 195 lbs
6
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 195 lbs
6
Todd
Kinsman
12:00 PM (Indoor)
1 x 1 @ 195 lbs
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 185 lbs
7
Christopher
Lacasse
9:00 AM (Indoor)
1 x 1 @ 185 lbs
7
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 185 lbs
195 no rep thx Garret
7
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 185 lbs
7
Kevin Cruz
l
5:00 AM (Indoor)
1 x 1 @ 185 lbs
8
john
lentine
6:00 AM (Indoor)
1 x 1 @ 175 lbs
9
Evan
Cleveland
9:00 AM (Virtual)
1 x 1 @ 170 lbs
10
Jay
clancy
6:00 AM (Virtual)
1 x 1 @ 165 lbs
95,115,125,135,145,155,165F,165
11
Maqsood
Ahmed
7:00 AM (Indoor)
3 x 1 @ 145 lbs
155 got heavy
11
Dan
McCarthy
5:30 PM (Indoor)
1 x 1 @ 145 lbs
11
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 145 lbs
12
Alexander
Alvarez
5:30 PM (Indoor)
1 x 1 @ 135 lbs
12
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 135 lbs
12
Rui
Xu
5:30 PM (Indoor)
1 x 1 @ 135 lbs
13
Connor
McCarthy
5:30 PM (Indoor)
1 x 1 @ 85 lbs
14
Private
4:00 PM (Indoor)
1 x 1 @ 70 lbs
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 1 @ 165 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 145 lbs
2
Lauren
Palmateer
5:30 PM (Indoor)
1 x 1 @ 145 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 145 lbs
3
Erin
Collette
5:00 AM (Indoor)
1 x 1 @ 140 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 140 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 140 lbs
4
Nicole
Croteau
9:00 AM (Indoor)
2 x 1 @ 115 lbs
5
Leah
Hantman
9:00 AM (Virtual)
1 x 1 @ 105 lbs
5
Liz
Nasser
6:00 AM (Indoor)
1 x 1 @ 105 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 105 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 1 @ 100 lbs
7
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 95 lbs
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 95 lbs
7
raquel
De Jesus
5:00 AM (Indoor)
1 x 1 @ 95 lbs
7
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 95 lbs
8
Marybeth
Costello
4:00 PM (Indoor)
1 x 1 @ 90 lbs
8
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 90 lbs
9
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 85 lbs
Power clean
9
Danielle
Fontaine
9:00 AM (Indoor)
1 x 1 @ 85 lbs
9
Debbie
Chung
9:00 AM (Indoor)
1 x 1 @ 85 lbs
9
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 85 lbs
9
Hayley
Comeau
5:30 PM (Indoor)
1 x 1 @ 85 lbs
10
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 80 lbs
11
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 75 lbs
Barely !
11
Qin
Sun
5:30 PM (Indoor)
1 x 1 @ 75 lbs
12
Private
4:00 PM (Indoor)
1 x 1 @ 70 lbs
12
Shana
Doiron
7:00 AM (Virtual)
1 x 1 @ 70 lbs
13
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 65 lbs
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