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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 130 - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Julian 130
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+ - Fully Loaded
3 Squat Clean (185/125 lb.)
Max set unbroken Power Clean
3 rounds
Rest 5 min.
Rx - Partially Loaded
10 DB Squat Clean (50/35 lb.)
Max set unbroken DB Squat Clean
3 rounds
Rest 5 min.
Metcon (Weight)
Find your heaviest 3 rep Power Clean in 5 min.
Metcon (AMRAP - Reps)
AMRAP DB Power Clean in 5 minutes.
WOD - Home Gym
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Clusters
200 Meter Run
Metcon (No Measure)
3 Giant Sets:
50' Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50' Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 09, 2020
Male Clients
Female Clients
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