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Components
Power Snatch + 1 Over ...
Quesadilla
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 4/14/22 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 (15/9)
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
13
Carolina
Lucchese
5:30 PM (Indoor)
1 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
Sandie
Hanlon
12:00 PM (Indoor)
1 x 1 @ 25 lbs
6
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 0 lbs
DL#225lbs
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