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Components
Metcon
Metcon
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
190214 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (9/7)
Workout
190214
Metcon (Weight)
With a up clock:
E3M for 4 rounds
5 hang squat snatch
30 double unders
*RND#1 95/65, #2 115/75, #3 135/95, #4 155/105,RX don't increase weight unless completing round.
*score is heaviest set of 5 reps with double's also completed in under the 3 min window.
Metcon (Weight)
Until the 20 minute mark establish 1 single heaviest hang squat snatch
Metcon (AMRAP - Reps)
At the 21 minute mark:
2 minute amrap:
-max double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 14, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
155 lbs
1
Kody
Wilson
4:30 PM WOD
155 lbs
2
Josh
Langston
9:30 AM WOD
135 lbs
3
Dave
Howard
6:00 AM WOD
95 lbs
95# all rounds
3
Taylor
Jacobson
6:00 AM WOD
95 lbs
4
Luke
Robinson
5:00 AM WOD
145 lbs
Hang snatch. No squatting for me.
5
Benjamin
Lee
4:30 PM WOD
135 lbs
15du on last rd
5
Bryan
Winder
6:00 AM WOD
135 lbs
singles
5
Kacen
Gubler
5:00 AM WOD
135 lbs
95,115,135,135,singles
Female Clients
1
Jessica
Langston
4:30 PM WOD
105 lbs
1
Julie
Winder
9:30 AM WOD
105 lbs
2
Chantel
Robinson
4:30 PM WOD
75 lbs
65, 75, 75, 75
3
Jocelyn
Sackett
9:30 AM WOD
75 lbs
55, 65, 70, 75
4
Yesenia
Leavitt
4:30 PM WOD
45 lbs
6:30am🤦🏽♀️ Singles
5
Alex
Shafter
9:30 AM WOD
35 lbs
6
Renee
Morales
9:30 AM WOD
0 lbs
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