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Components
Power Clean
Haiku
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
Wednesday 3/2/22 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):
40 (17/23)
Workout
Wednesday 3/2/22 WOD
Warm-up
What you need:
Barbell
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
Power Clean (5x3)
Power Clean
-Building 50%,60%,65%, 70% and 75%+
-Drop and go
(Record heaviest weight)
Alternate Options:
Power Clean?
-Little or no added weight to BB
Muscle power clean
-DB/KB/Odd object Power clean
Metcon
Haiku (AMRAP - Reps)
8 Min ladder x1
Hang power clean (95,65/135,95rx+)
Burpee box jump (24,20)
Alternate Options:
Hang power clean?
-DB/KB/Odd object Hang power clean
Burpee box jump?
-Up/Down step up
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 02, 2022
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 3 @ 237 lbs
2
Michael
Cuthbert
7:00 AM (Indoor)
1 x 3 @ 205 lbs
3
Private
5:00 AM (Indoor)
1 x 3 @ 195 lbs
3
john
lentine
7:00 AM (Indoor)
1 x 3 @ 195 lbs
3
Kyle
Nolan
12:00 PM (Indoor)
1 x 3 @ 195 lbs
3
Matt
Grandbois
6:00 AM (Indoor)
1 x 3 @ 195 lbs
Failed after 2@205
3
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 195 lbs
4
Brendan
Sheehan
9:00 AM (Indoor)
1 x 3 @ 185 lbs
4
Christopher
Lacasse
7:00 AM (Indoor)
1 x 3 @ 185 lbs
5
James
Miller
5:30 PM (Indoor)
1 x 3 @ 175 lbs
5
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 175 lbs
6
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 3 @ 165 lbs
Failed 175#
7
Evan
Cleveland
9:00 AM (Indoor)
1 x 3 @ 160 lbs
Big improvement in form!
8
Jay
clancy
6:00 AM (Virtual)
1 x 3 @ 155 lbs
95,115,135,145,155
9
Tim
Furbush
7:00 AM (Indoor)
1 x 3 @ 145 lbs
10
Peter
Russo
5:30 PM (Indoor)
1 x 3 @ 140 lbs
11
Connor
McCarthy
5:30 PM (Indoor)
1 x 3 @ 95 lbs
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 3 @ 190 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 3 @ 135 lbs
2
Marissa
Papazian
12:00 PM (Indoor)
1 x 3 @ 135 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 125 lbs
3
Nicole
Croteau
9:00 AM (Virtual)
1 x 3 @ 125 lbs
85, 95, 105, 115, 125
3
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 125 lbs
4
Heather
Clancy
7:00 AM (Virtual)
1 x 3 @ 111 lbs
Mental at 115
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 110 lbs
6
Christine
Guerard
5:00 AM (Indoor)
1 x 3 @ 100 lbs
6
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 100 lbs
6
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 100 lbs
6
Peg
Kinsman
7:00 AM (Indoor)
1 x 3 @ 100 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 3 @ 100 lbs
7
Danielle
Fontaine
6:00 AM (Indoor)
1 x 3 @ 95 lbs
8
Marybeth
Costello
4:00 PM (Indoor)
1 x 3 @ 90 lbs
9
Sandy
Brock
5:30 PM (Indoor)
1 x 3 @ 85 lbs
10
Carolyn
Keiper
5:00 AM (Indoor)
1 x 3 @ 75 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 75 lbs
10
Julia
Rissmiller
5:00 AM (Indoor)
1 x 3 @ 75 lbs
11
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 70 lbs
11
Sana
Maqsood
9:00 AM (Indoor)
1 x 3 @ 70 lbs
12
Qin
Sun
5:30 PM (Indoor)
5 x 3 @ 55 lbs
13
Debbie
Chung
9:00 AM (Indoor)
1 x 3 @ 0 lbs
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