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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 101 - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Julian 101
WOD - FBCF
Metcon (Time)
Rx+ - Fully Loaded
4 Power Clean and Jerk (heavy)
8 Strict Pull-up
4 Rounds
* Every 2 min. perform 60 Double-unders
Rx - Partially Loaded
8 DB Power Clean and Jerk (4 each Side)
16 Alt Plank Rows (8 each side)
4 Rounds
* Every 2 min. perform 60 Double-unders
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
AMRAP 18min
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
WOD- Bodyweight Home
Metcon (AMRAP - Rounds and Reps)
AMRAP 18min
10 V-Ups
20 Odd-Object Ground-to-Overhead
60 Double-Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 10, 2020
Male Clients
1
Chris
“Old Man” ...
5:30am CrossFit All Level...
11:27
185#
2
#Sean
Wieser
6:30pm CrossFit All Level...
11:59
185#
3
Brock
Johnson
5:30pm CrossFit All Level...
13:32
Rx+ 185# had to shave to 30 DU at the 6:00 mark
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9:52
135# Missed one clean
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