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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Power Snatch (1 x 5 )

Power Snatch (1 x 3 )

Power Snatch (1 x 1 )

WOD – FBCF

Metcon (Time)

10 Power Snatches (95/65 lb.)

30 sec. Rest

3 rounds
* Adjust loads as needed. The 10 reps should be performed unbroken and quickly!

Metcon (Time)

DB Loaded

3 DB SA. Deadlift – right

3 DB. Hang Power Snatch – right

3 DB Power Snatch – right

3 DB SA. Deadlift – left

3 DB. Hang Power Snatch – left

3 DB Power Snatch – left

3-5 rounds

WOD – Home Gym

Metcon (Time)

21-18-15-12-9-6-3:

Alt Dumbbell Squats Cleans (50’s/35’s)

200 Meter Run
The running in today’s descending rep scheme couplet gives us a “break” from the Alt dumbbell squats cleans

After completing the full set of squat cleans, you’ll run 200 meters before starting the next round

The intended time range for this workout is between 10-18 minutes

Metcon (No Measure)

1 Round, Not for Time:

50 V-Ups

1:30 Hollow Hold

50 V-Ups
STIMULUS

Todays NM will target the midline

A “chipper”, one time through, of all mid-line dominant movements

Transitions from a “flexion” midline movement to “static”, and back to “flexion”

Not for time, but let’s move with a purpose and challenge ourselves with short breaks

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