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Components
Power Clean
Power Clean
Power Clean
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Mangala - 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 (3/2)
Workout
Mangala
Weightlifting
Power Clean (1 x 5 )
Power Clean
Power Clean (1 x 3 )
Power Clean
Power Clean (1 x 1 )
Power Clean
WOD - FBCF
Metcon (Time)
25 HSPU
Scale to something that will challenge you to get through 25 reps in roughly 2-3 min.—1 AbMat, Box Pike Push-ups, or Pike Push-ups. Scale up if 25 Kipping HSPUs will take less than 2 min.
WOD - Home Gym
Metcon (Time)
Dumbbell
7 DB Power Clean
6 DB Front Squat
5 DB Hang Squat Clean
5-7 Sets
Metcon (Time)
25 HSPU
Scale to something that will challenge you to get through 25 reps in roughly 2-3 min.—1 AbMat, Box Pike Push-ups, or Pike Push-ups. Scale up if 25 Kipping HSPUs will take less than 2 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 27, 2020
Male Clients
1
#Sean
Wieser
Home Gym 7:30PM
1 x 5 @ 185 lbs
2
Del
Tutt
Home Gym 7:30PM
1 x 5 @ 165 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 155 lbs
Female Clients
1
Hilary
Thomas
4:30pm CrossFit All Level...
1 x 5 @ 105 lbs
2
Amanda
Bloomfield
6:30pm CrossFit All Level...
1 x 5 @ 55 lbs
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