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Components
Squat Clean and Split ...
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Turkey Minus - 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):
21 (12/9)
Workout
Turkey Minus
Weightlifting
Squat Clean and Split Jerk (1 x 3 )
5 Working sets to get to a heavy three.
Do not need to be touch and go
WOD - FBCF
Metcon (Time)
Rx+
15 Squat Cleans (115/75 lb.)
15 Push Jerks
15 Power Cleans
15 Clean & Jerks
Rx
15 Squat Cleans (95/65 lb.)
15 Push Jerks
15 Power Cleans
15 Clean & Jerks
Fitness
15 Squat Cleans
15 Push Jerks
15 Power Cleans
15 Clean & Jerks
WOD - Home Gym
Metcon (Weight)
5 DB Squat Cleans
5 DB Jerks
5 DB Squat Clean & Jerks
Rest
5-7 sets
* Use heaviest DBs possible
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 25, 2020
Male Clients
1
Christopher
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 205 lbs
no re-grip
2
Michael
Mowry
9:00am CrossFit All Level...
1 x 3 @ 200 lbs
135, 155, 165, 175, 185, 200
3
Brian
Prout
5:30pm CrossFit All Level...
1 x 3 @ 185 lbs
3
Juan
Jose
11:00am CrossFit All Leve...
1 x 3 @ 185 lbs
10s,10s,5s,5s,2.5s
4
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 165 lbs
4
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 165 lbs
5
Jon
Fallon
4:30pm CrossFit All Level...
1 x 3 @ 155 lbs
5
Private
9:00am CrossFit All Level...
1 x 3 @ 155 lbs
6
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
7
Private
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
7
Trent
Rasmussen
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
No lock out @ 135
8
The
Godfather
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
1
Maron
Walker
11:00am CrossFit All Leve...
1 x 3 @ 135 lbs
2
Olga
Soto
6:30pm CrossFit All Level...
1 x 3 @ 100 lbs
3
amy
an
5:30am CrossFit All Level...
1 x 3 @ 95 lbs
3
Annie
Lewis
9:00am CrossFit All Level...
1 x 3 @ 95 lbs
3
Lauren
Pew
9:00am CrossFit All Level...
1 x 3 @ 95 lbs
4
Makayla
Baca
11:00am CrossFit All Leve...
1 x 3 @ 90 lbs
5
Private
5:30am CrossFit All Level...
1 x 3 @ 75 lbs
6
Blanca
Beltran
5:30am CrossFit All Level...
1 x 3 @ 60 lbs
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