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Components
Clean and Jerk
Sequoia
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
Tuesday 12/28/21 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 (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):
38 (15/23)
Workout
Tuesday 12/28/21 WOD
Warm-up
What you need:
Barbell
-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
*Coaches Choice
Strength
Clean and Jerk (Emom x10)
Clean and Jerk
-1 Clean+Jerk on the minute
-Building to heavy single
-50, 60, 65, 70, 75, 80%+
-Squat or Power
Alternate Options:
-DB/KB/Odd object Clean and Jerk
Metcon
Sequoia (Time)
10-1
Hang clean thruster (95.65/135,95rx+)
Burpee over the bar
-Squat
Ex.
10 Hang clean thrusters
10 Burpee over the bar
9 Hang clean thrusters
9 Burpee over the bar
8 Hang clean thrusters
8 Burpee over the bar
(15 min Cap)
Alternate Options:
Hang clean thruster?
-DB/KB/Odd object hang clean thruster
Burpee over bar?
-Up/down
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 28, 2021
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 225 lbs
2
Damon
Walsh
9:00 AM (Indoor)
1 x 1 @ 195 lbs
2
Evan
Cleveland
5:00 AM (Virtual)
1 x 1 @ 195 lbs
3
Christopher
Lacasse
4:00 PM (Indoor)
1 x 1 @ 175 lbs
4
Marc
Dobay
9:00 AM (Indoor)
1 x 1 @ 165 lbs
5
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 1 @ 156 lbs
First 7 sets Split Jerk technique.
6
Marty
Ferguson
4:00 PM (Indoor)
1 x 1 @ 155 lbs
7
Dan
McCarthy
4:00 PM (Indoor)
1 x 1 @ 145 lbs
7
Todd
Kinsman
9:00 AM (Indoor)
1 x 1 @ 145 lbs
shoulder
8
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 140 lbs
9
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 135 lbs
9
Max
Kaplan
7:00 AM (Indoor)
1 x 1 @ 135 lbs
10
Zubair
magdum
5:30 PM (Indoor)
1 x 1 @ 115 lbs
11
Alexander
Alvarez
4:00 PM (Indoor)
1 x 1 @ 110 lbs
12
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 65 lbs
Skill focus on SJ
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 1 @ 180 lbs
2
Erin
Collette
5:00 AM (Indoor)
1 x 1 @ 135 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 135 lbs
3
Marissa
Papazian
6:00 AM (Indoor)
1 x 1 @ 125 lbs
4
Liz
Nasser
6:00 AM (Indoor)
1 x 1 @ 110 lbs
Cleaned 115. Wimped the jerk
4
Nicole
St.Pierre
6:00 AM (Indoor)
1 x 1 @ 110 lbs
4
Peg
Kinsman
9:00 AM (Indoor)
1 x 1 @ 110 lbs
65/70/75/80/85/90/95/100/105/110
5
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 100 lbs
5
Sandy
Brock
4:00 PM (Indoor)
1 x 1 @ 100 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 1 @ 100 lbs
5
Victoria
Tuite
4:00 PM (Indoor)
1 x 1 @ 100 lbs
6
Traci
Lake
7:00 AM (Indoor)
1 x 1 @ 97 lbs
7
Heather
Schmidt
7:00 AM (Indoor)
1 x 1 @ 82 lbs
8
Jean
Hanks
9:00 AM (Virtual)
1 x 1 @ 80 lbs
8
Nikki
Rutman
5:00 AM (Indoor)
1 x 1 @ 80 lbs
9
Heather
Lacasse
4:00 PM (Indoor)
1 x 1 @ 75 lbs
9
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 75 lbs
10
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 70 lbs
10
Emily
Oberlee
6:00 AM (Indoor)
1 x 1 @ 70 lbs
10
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 70 lbs
10
Shana
Doiron
4:00 PM (Indoor)
1 x 1 @ 70 lbs
11
Qin
Sun
5:30 PM (Indoor)
1 x 1 @ 67 lbs
11
Valerie
Zolezzi-Wy ...
4:00 PM (Indoor)
1 x 1 @ 67 lbs
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