Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
190105 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
190105
Metcon (No Measure)
E90S for 5 rounds
10 strict shoulder press
3011 count
3 second negative
0 at the shoulders
1 second up
1 second hold
each rep should take 5 seconds giving you about 40 seconds in between sets
should use around 50% of 1 RM
Metcon (No Measure)
E90S for 5 Rounds
10 Front Squats
3110 count
3 sec negative
1 sec hold in the hole
1 sec up
0 at the top
Metcon (Time)
"Graceabel"
30 Clean and Jerk 135/95
30 Snatches 135/95
12 min CAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 05, 2019
Male Clients
1
Kody
Wilson
Saturday 7:30am WOD
8:15
I think. Finished right after josh#95
2
Bryan
Winder
Saturday 7:30am WOD
0:00
Had to leave for work
Female Clients
1
Maria
Wilson
Saturday 7:30am WOD
8:34
55#
2
Natalie
McLaws
Saturday 7:30am WOD
8:59
55#, 35#
3
Mayra
Martinez
Saturday 7:30am WOD
10:21
#45🥺
Loading...
Powered By Wodify