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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 94 - 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):
2 (2/0)
Workout
Julian 94
WOD - FBCF
Metcon (4 Rounds for weight)
Rx
9-6-3-1
Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
* unbroken
Metcon (AMRAP - Rounds and Reps)
Rx
1-3-6-9-12…. until you can’t perform unbroken sets
Complex (1 rep = the following:)
1 Hang DB Cluster
1 DB Thruster
WOD - Home Gym
Metcon (Time)
For Time:
Rx+
100 Alternating DB Squat Clean and Jerks
*On The Min – 5 Burpees over DB
Rx
100 Alternating DB Power Clean and Jerks
*On The Min – 5 Burpees over DB
WOD- Bodyweight Home
Metcon (Time)
For Time:
100 Odd-Object" Ground-to-Shoulder
*On The Min – 5 Burpees over "Odd-Object"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 03, 2020
Male Clients
1
Private
11AM CrossFit All Levels
510 Total lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
375 Total lbs
95,125,155,215fail
Female Clients
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