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Components
Weighted Step-ups
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
You Gotta Wan It! - 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):
11 (7/4)
Workout
You Gotta Wan It!
Weightlifting
Weighted Step-ups (5 x 5 )
Weighted Step-ups
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx
20 Russian KB swings(24/16)
200-m Run
20 Plate Jumps (45lbs)
AMRAP 7 min
WOD - Home Gym
Metcon (Time)
21-15-9
Alt. DB Power Snatches (50/35 lb.)
42-30-18
Single DB Thrusters (hold DB in both hands)
* Use a lighter load than the Snatch if possible.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 03, 2020
Male Clients
1
Jon
Fallon
6:30pm CrossFit All Level...
5 x 5 @ 95 lbs
1
Private
5:30am CrossFit All Level...
5 x 5 @ 95 lbs
2
Daniel
Nosko
6:30pm CrossFit All Level...
5 x 5 @ 75 lbs
3
Jonny
Baker
5:30am CrossFit All Level...
5 x 5 @ 65 lbs
24" box
3
Juan
Jose
11:00am CrossFit All Leve...
5 x 5 @ 65 lbs
18
3
Phresh
Prince of ...
4:30pm CrossFit All Level...
5 x 5 @ 65 lbs
4
Private
11:00am CrossFit All Leve...
2 x 5 @ 135 lbs
Female Clients
1
Christine
Rosini
6:30pm CrossFit All Level...
5 x 5 @ 105 lbs
2
Olga
Soto
6:30pm CrossFit All Level...
5 x 5 @ 65 lbs
3
Private
5:30am CrossFit All Level...
5 x 5 @ 55 lbs
4
Erica
Lugo
11:00am CrossFit All Leve...
5 x 5 @ 35 lbs
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