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Components
Clean and Jerk
Bard
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Youth Fundamentals
Date
Workout
Wednesday 2/23/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
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 (20/21)
Workout
Wednesday 2/23/22 WOD
Warm-up
What you need:
Barbell
Abmat
Box
-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 and Jerk (7x2)
Clean and Jerk
-Start at 50% of limiting factor
-Drop and set-up
-Squat
-Build
Alternate Options:
-DB/KB/Odd object Clean and Jerk
Metcon
Bard (AMRAP - Rounds and Reps)
12 Min AMRAP
5 Cleans (155,115/185,125rx+)
10 Box jumps (24,20/30,24rx+)
20 Hollow body rocks
Alternate Options:
Cleans?
-DB/KB/Odd object Clean
Box Jumps?
-Step ups
-Jump squat
Hollow Body rocks?
-Hollow Body hold
-Shoulder taps
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 23, 2022
Male Clients
1
G-Man
St. Onge
5:30 PM (Indoor)
1 x 2 @ 245 lbs
2
Keivan
Russo
5:30 PM (Indoor)
1 x 2 @ 225 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 2 @ 225 lbs
3
Steve
Blackwell
7:00 AM (Indoor)
7 x 2 @ 185 lbs
3
Brendan
Sheehan
4:00 PM (Indoor)
1 x 2 @ 185 lbs
4
john
lentine
4:00 PM (Indoor)
1 x 2 @ 175 lbs
5
Kevin Cruz
l
6:00 AM (Indoor)
1 x 2 @ 170 lbs
95 105 115 135 150 160 170
6
Nate
Oram
6:00 AM (Indoor)
1 x 2 @ 165 lbs
7
Eric
Rogers
12:00 PM (Indoor)
1 x 2 @ 160 lbs
8
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 2 @ 155 lbs
8
Marc
Dobay
4:00 PM (Indoor)
1 x 2 @ 155 lbs
8
Michael
Cuthbert
7:00 AM (Indoor)
1 x 2 @ 155 lbs
8
Rob
Scannevin
7:00 AM (Indoor)
1 x 2 @ 155 lbs
9
Jay
clancy
5:00 AM (Virtual)
1 x 2 @ 145 lbs
75,85,105,115,125,135,145
10
Rui
Xu
4:00 PM (Indoor)
1 x 2 @ 140 lbs
11
Peter
Russo
4:00 PM (Indoor)
1 x 2 @ 135 lbs
11
Todd
Kinsman
7:00 AM (Indoor)
1 x 2 @ 135 lbs
11
Tony
Maccaline
6:00 AM (Indoor)
1 x 2 @ 135 lbs
12
Graham
Pettengill
4:00 PM (Indoor)
1 x 2 @ 125 lbs
13
Alexander
Alvarez
5:30 PM (Indoor)
1 x 2 @ 120 lbs
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 2 @ 165 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 125 lbs
2
Marissa
Papazian
9:00 AM (Virtual)
1 x 2 @ 125 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 125 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 2 @ 120 lbs
4
Hanah
Conlan
6:00 AM (Indoor)
1 x 2 @ 105 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 2 @ 100 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 100 lbs
6
Briana
DeWolfe
12:00 PM (Indoor)
1 x 2 @ 85 lbs
6
Danielle
Fontaine
7:00 AM (Indoor)
1 x 2 @ 85 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 2 @ 80 lbs
7
Jennifer
Houghtaling
12:00 PM (Indoor)
1 x 2 @ 80 lbs
7
raquel
De Jesus
5:00 AM (Indoor)
1 x 2 @ 80 lbs
8
Carolina
Lucchese
12:00 PM (Indoor)
1 x 2 @ 75 lbs
8
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 75 lbs
8
Jean
Hanks
9:00 AM (Virtual)
1 x 2 @ 75 lbs
8
Julia
Rissmiller
5:00 AM (Indoor)
1 x 2 @ 75 lbs
8
Rebecca
Welch
6:00 AM (Indoor)
1 x 2 @ 75 lbs
9
Lauren
Dubin
12:00 PM (Indoor)
1 x 2 @ 70 lbs
9
Private
9:00 AM (Indoor)
1 x 2 @ 70 lbs
10
Sana
Maqsood
9:00 AM (Indoor)
1 x 2 @ 60 lbs
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