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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
170218 - 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):
6 (4/2)
Workout
170218
Metcon (Weight)
Partner WOD for Weight (in pounds)
Each partnership shares one bar and one med ball, and decides the weight they will both use. With one partner working at a time and alternating sets complete as much weight as possible:
Minutes 0:00-7:00:
Alternate
1 Clean and Jerk, 1 BF Burpee
Minutes 7:00-14:00
Alternate
1 Set of Wall Balls (Sets of 20+ get double the pounds)
Minutes 14:00-21:00
Alternate
1 Clean and Jerk, 1 BF Burpee
Add the total weight in pounds from each rep for total score
For Example, 135 pound CJ x 50 reps=6750; 200 wallballs x 20pounds (in sets of less than 20) = 4000; 135 pounds x 40 reps= 5400. 6750+4000+5400= 16150
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 18, 2017
Male Clients
1
Dave
Howard
Saturday 7:30am WOD
13920 lbs
2
Jeremy
Davis
Saturday 7:30am WOD
9530 lbs
2
Nick
Lauritzen
Saturday 7:30am WOD
9530 lbs
3
Kortney
Ahlstrom
Saturday 7:30am WOD
0 lbs
Clean and jerks with 50lb dbs Air squats
Female Clients
1
Susannah
Stout
Saturday 7:30am WOD
13371 lbs
4500+4746+4125 125x36, 20,20,20,20,20,20,20,20,7,12 #14,125x33 Th...
2
Nicole
Davis
Saturday 7:30am WOD
2690 lbs
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