Show Workout in Full Screen
Auto Scroll Page
Components
Snatch Complex 3
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Its Complex-acated - 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):
26 (14/12)
Workout
Its Complex-acated
Weightlifting
Snatch Complex 3 (1 x 2 )
3-point Hang Power Snatch: High Hang + Mid -Thigh + Just above the knee
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
4 Hang Power Snatches (135/95 lb.)
6 Lateral Burpees Over the Bar
AMRAP 12 min.
Rx
4 Hang Power Snatches (115/75 lb.)
6 Lateral Burpees Over the Bar
AMRAP 12 min.
Fitness
4 Hang Power Snatches
6 Lateral Burpees Over the Bar
AMRAP 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 2 @ 165 lbs
Perfect form, ask coach Sean
2
Christopher
Lowry
5:30pm CrossFit All Level...
1 x 2 @ 145 lbs
3
Brian
Prout
4:30pm CrossFit All Level...
1 x 2 @ 140 lbs
4
#Sean
Wieser
4:30pm CrossFit All Level...
1 x 2 @ 135 lbs
4
Private
11:00am CrossFit All Leve...
1 x 2 @ 135 lbs
5
Michael
Mowry
9:00am CrossFit All Level...
1 x 2 @ 115 lbs
95, 115, 125 x 2 fail last rep, arm buckle
6
Andres
Salazar
4:30pm CrossFit All Level...
1 x 2 @ 105 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 2 @ 95 lbs
7
The
Godfather
11:00am CrossFit All Leve...
1 x 2 @ 95 lbs
7
Trent
Rasmussen
9:00am CrossFit All Level...
1 x 2 @ 95 lbs
8
Jonny
Baker
5:30am CrossFit All Level...
1 x 2 @ 85 lbs
9
Jaden
Pfeiffer
6:30pm CrossFit All Level...
1 x 2 @ 75 lbs
9
Private
5:30am CrossFit All Level...
1 x 2 @ 75 lbs
10
Jon
Fallon
11:00am CrossFit All Leve...
1 x 2 @ 45 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 2 @ 95 lbs
2
Maron
Walker
9:00am CrossFit All Level...
1 x 2 @ 80 lbs
3
Christine
Nosko
6:30pm CrossFit All Level...
1 x 2 @ 75 lbs
4
Makayla
Baca
11:00am CrossFit All Leve...
1 x 2 @ 72 lbs
5
Annie
Lewis
9:00am CrossFit All Level...
1 x 2 @ 65 lbs
5
Lauren
Pew
9:00am CrossFit All Level...
1 x 2 @ 65 lbs
6
Private
6:30pm CrossFit All Level...
1 x 2 @ 55 lbs
6
Private
5:30am CrossFit All Level...
1 x 2 @ 55 lbs
6
Olga
Soto
6:30pm CrossFit All Level...
1 x 2 @ 55 lbs
6
Savanna
Fallon
5:30pm CrossFit All Level...
1 x 2 @ 55 lbs
7
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 2 @ 45 lbs
8
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 2 @ 0 lbs
sub clean complex 105
Loading...
Powered By Wodify