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Components
Front Squat
Clean Pull
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Friday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
WOD: 8:45 AM
WOD: 5:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
Friday
Strength
Complete a set of Clean Pulls after each working set of Front Squats. Make sure to shrug up behind the ears and extend to the toes. Practice hook grip.
Front Squat (5@70%, 4@80% 3x )
Front Squat
Clean Pull (4 reps @ clean 1 RM)
Clean Pull
Metcon
Metcon (AMRAP - Rounds)
LIFE
20 Min EMOM
even-3 power snatch 75/55
odd- 12 ring rows
Metcon (AMRAP - Rounds)
SPORT
20min EMOM
even-3 power snatch 135/95
odd-10 pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 13, 2020
Male Clients
1
Austin
Sunderland
WOD: 5:00 PM
3 x 4 @ 245 lbs
2
Ben
Skinner
WOD 5:30am
1 x 3 @ 205 lbs
2
Jeremiah
Thorne
WOD 5:30am
1 x 3 @ 205 lbs
3
Brandon
Walters
WOD 5:30am
3 x 4 @ 195 lbs
3
Travis
Sibley
WOD 5:30am
3 x 3 @ 195 lbs
4
Russell
Linman
WOD: 5:00 PM
3 x 3 @ 190 lbs
5
Rich
Holien
WOD: 8:45 AM
1 x 3 @ 115 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
3 x 4 @ 105 lbs
2
Alva
Lopez
WOD: 5:00 PM
1 x 3 @ 95 lbs
3
Patti
Rowley
WOD: 5:00 PM
1 x 3 @ 90 lbs
4
Kami
Jones
WOD: 5:00 PM
1 x 3 @ 75 lbs
5
Cara
Eells
WOD: 8:45 AM
1 x 4 @ 65 lbs
6
Chloe
Hildebrand
WOD: 5:00 PM
1 x 3 @ 55 lbs
6
Maya
Lopez
WOD: 5:00 PM
1 x 3 @ 55 lbs
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