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Components
Snatch
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
3 for Me - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (14/11)
Workout
3 for Me
Weightlifting
Snatch (1 x 3 )
Snatch
WOD - FBCF
Metcon (Time)
Rx
Max Set Unbroken Squat Snatches
Run 400 m
5 rounds
* Use 60% of heavy 3-Rep load
Fitness
10 Squat Snatches
Run 400 m
5 rounds
Time to complete 5 rounds minus Squat Snatch reps. 1 Snatch = 5 Seconds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 07, 2021
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 175 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 166 lbs
3
Private
11:00am CrossFit All Leve...
1 x 3 @ 155 lbs
4
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 3 @ 152 lbs
5
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
185# couldn’t get in squat
5
Alex
Bentley
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
5
Michael
Mowry
9:00am CrossFit All Level...
1 x 3 @ 135 lbs
75, 95, 115, 135, 145 (hit first rep, failed 2nd x 2), all touch ...
6
Marco
Meraz
9:00am CrossFit All Level...
1 x 3 @ 125 lbs
pwr snatch
7
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 115 lbs
7
Private
11:00am CrossFit All Leve...
1 x 3 @ 115 lbs
8
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 95 lbs
8
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
9
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 85 lbs
10
Private
5:30am CrossFit All Level...
1 x 3 @ 65 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 120 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
1 x 3 @ 90 lbs
3
Annie
Lewis
9:00am CrossFit All Level...
1 x 3 @ 75 lbs
3
Lauren
Pew
9:00am CrossFit All Level...
1 x 3 @ 75 lbs
4
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 55 lbs
4
Private
6:30pm CrossFit All Level...
1 x 3 @ 55 lbs
5
Catalina
Johnson
4:30pm CrossFit All Level...
1 x 3 @ 45 lbs
6
julia
vergamini
5:30pm CrossFit All Level...
1 x 3 @ 35 lbs
6
Private
5:30am CrossFit All Level...
1 x 3 @ 35 lbs
7
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 15 lbs
8
Savanna
Fallon
4:30pm CrossFit All Level...
1 x 2 @ 55 lbs
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