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Components
Squat Clean and Jerk
Power Clean and Jerk
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Quit Jerking Around - 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):
5 (2/3)
Workout
Quit Jerking Around
Weightlifting
Squat Clean and Jerk (1 x 3 )
The Clean and Jerk
Power Clean and Jerk (1 x 3 )
Power Clean and Jerk
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
Part 1:
Find a heavy 3 rep Squat Clean and Jerk
Part 2:
2 Hang Squat Clean
2 Jerk
2 Squat Clean and Jerk
AMRAP 9min
* Use 90% of their 3rep clean and jerk
Rx
Part 1:
Find a heavy 3 rep Power Clean and Jerk
Part 2:
2 Hang Power Clean
2 Jerk
2 Power Clean and Jerk
AMRAP 9min
* Use 85% of their 3rep clean and jerk
Fitness
Part 1:
Find a heavy 3 rep Power Clean and Jerk
Part 2:
2 Hang Power Clean
2 Jerk
2 Power Clean and Jerk
AMRAP 9min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 22, 2022
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 3 @ 195 lbs
2
Jonny
Baker
4:30pm CrossFit All Level...
1 x 3 @ 165 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
2
Carrie
Carpenter
9:00am CrossFit All Level...
1 x 3 @ 105 lbs
3
Savanna
Fallon
11:00am CrossFit All Leve...
1 x 3 @ 95 lbs
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