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Snatch w/pause at the ...
Amanda
Amanda's Fraternal Twin
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 4/7/22 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 (Indoor)
7:00 AM (Virtual)
9:00 AM (Virtual)
9:00 AM (Indoor)
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):
35 (19/16)
Workout
Thursday 4/7/22 WOD
Warm-up
What you need:
Barbell
Rings
-20 kangaroos
-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
Snatch w/pause at the knee (8x1)
-Build only as technique permits (intent is position over max load)
-Pause just above the knee
(Record heaviest weight)
Alternate Options:
-Light barbell w/little to no added weight -> Muscle snatch w/pause at knee
-KB/DB/Odd object snatch
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Alternate Options:
Ring Muscle up?
-Renegade row w/Push up
Pullup
-Inverted row
-DB/KB/Odd object row
Amanda's Fraternal Twin (Time)
18,14,10
Pullup
9,7,5
Snatch (135,95)
(11 min cap)
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 07, 2022
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 185 lbs
2
Mark
DiRienzo
7:00 AM (Virtual)
1 x 1 @ 165 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 165 lbs
3
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 135 lbs
3
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 135 lbs
3
Kevin Cruz
l
5:00 AM (Indoor)
1 x 1 @ 135 lbs
3
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 135 lbs
3
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 135 lbs
3
Steve
Blackwell
6:00 AM (Indoor)
1 x 1 @ 135 lbs
4
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 125 lbs
5
Michael
Cuthbert
7:00 AM (Indoor)
1 x 3 @ 115 lbs
115 top set, working on form
5
Evan
Cleveland
4:00 PM (Indoor)
1 x 1 @ 115 lbs
felt GOOOOD
5
Nate
Oram
12:00 PM (Indoor)
1 x 1 @ 115 lbs
6
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 95 lbs
7
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 85 lbs
8
jonathan
crandall
4:00 PM (Indoor)
1 x 1 @ 75 lbs
8
Zubair
magdum
5:30 PM (Indoor)
1 x 1 @ 75 lbs
9
Tim
Martel
6:00 AM (Indoor)
3 x 5 @ 65 lbs
10
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 55 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 1 @ 105 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 90 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 85 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 85 lbs
4
Gina
Richard
4:00 PM (Indoor)
1 x 1 @ 75 lbs
4
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 75 lbs
4
Liz
Nasser
5:00 AM (Indoor)
1 x 1 @ 75 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 65 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 65 lbs
6
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 60 lbs
7
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 57 lbs
8
Qin
Sun
7:00 AM (Indoor)
8 x 1 @ 40 lbs
8
Diana
Gikunju
6:00 AM (Indoor)
1 x 1 @ 40 lbs
8
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 40 lbs
9
Private
4:00 PM (Indoor)
1 x 1 @ 35 lbs
10
Vangie
Cleversey
7:00 AM (Virtual)
1 x 1 @ 15 lbs
Db snatch
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