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Components
Power Snatch + 1 Over ...
Quesadilla
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 4/14/22 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):
24 (14/10)
Workout
Thursday 4/14/22 WOD
Warm-up
What you need:
Barbell
Rower
Jump Rope
-10 jumping jacks
-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
Power Snatch + 1 Overhead Squat (8x1)
-Building
-Start at 50% of limiting factor
(Record Weight)
Alternate Options:
-DB/KB/Odd object Snatch and Overhead squat
Metcon
Quesadilla (Time)
4rds For time:
12 burpee over Bar
5 Power Snatch 135#/95#
35 Double unders
(Cap 13 min)
Alternate Options:
Burpee over the bar
- Up/Down
Power Snatch?
-DB/KB/Odd object power snatch
Double Unders?
-Singles
-Double taps
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 14, 2022
Male Clients
1
G-Man
St. Onge
5:30 PM (Indoor)
1 x 1 @ 195 lbs
2
Mohiuddin
Ahmed
4:00 PM (Indoor)
1 x 1 @ 185 lbs
3
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 155 lbs
75/95/105/115/125/135/145/155
4
Jon
Collette
6:00 AM (Indoor)
1 x 1 @ 150 lbs
4
Mark
DiRienzo
4:00 PM (Indoor)
1 x 1 @ 150 lbs
5
Kevin Cruz
l
9:00 AM (Indoor)
1 x 1 @ 140 lbs
Pressed out 145
6
Private
9:00 AM (Indoor)
1 x 1 @ 135 lbs
7
Evan
Cleveland
12:00 PM (Indoor)
1 x 1 @ 130 lbs
8
Michael
Cuthbert
7:00 AM (Indoor)
1 x 1 @ 125 lbs
Right shoulder was still a little hurt
9
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 115 lbs
10
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 110 lbs
11
Deepak
Mohan
4:00 PM (Indoor)
1 x 1 @ 102 lbs
12
Sam
Kaplan
4:00 PM (Indoor)
1 x 1 @ 95 lbs
13
Alfredo
Arcieri
7:00 AM (Indoor)
8 x 1 @ 55 lbs
Female Clients
1
Helene
Desjardins
5:30 PM (Indoor)
1 x 1 @ 115 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 95 lbs
2
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 95 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 95 lbs
3
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 85 lbs
3
Liz
Nasser
6:00 AM (Virtual)
1 x 1 @ 85 lbs
4
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 70 lbs
5
Carolina
Lucchese
5:30 PM (Indoor)
1 x 1 @ 55 lbs
6
Sandie
Hanlon
12:00 PM (Indoor)
1 x 1 @ 25 lbs
7
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 0 lbs
DL#225lbs
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