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Components
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
Wednesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (8/12)
Workout
Wednesday
Warm-up
2:00 EZ ROW...
-Into-
3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
-Quick Demo / Progression-
10 Push Jerks
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (Time)
3 Rounds for time:
15/12 Cal Row
10 Push Jerk (155/105)|(115/75)
Rest 90 seconds
(Score is Rounds + Reps)
Optional Cool Down
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 19, 2020
Male Clients
1
Cody
Johnson
5:00 AM WOD
225 lbs
1
James
Bennett
5:00 AM WOD
225 lbs
1
Kacen
Gubler
5:00 AM WOD
225 lbs
2
Bryan
Winder
6:00 AM WOD
185 lbs
I’m alive!!
3
Taylor
Jacobson
6:00 AM WOD
165 lbs
4
Cade
Cannon
6:00 AM WOD
165 lbs
5
Shawn
Judd
5:00 AM WOD
115 lbs
6
Clark
Harrison
9:30 AM WOD
95 lbs
Female Clients
1
Jessica
Langston
4:45 PM WOD
145 lbs
2
Dawn
Hansen
4:45 PM WOD
105 lbs
2
Tylee
Torres
9:30 AM WOD
105 lbs
3
Jocelyn
Sackett
9:30 AM WOD
100 lbs
4
Yesenia
Leavitt
4:45 PM WOD
85 lbs
5
Maria
Gonzales
4:45 PM WOD
80 lbs
6
Brooke
Wright
9:30 AM WOD
65 lbs
7
Mayra
Martinez
4:45 PM WOD
75 lbs
8
Rachel
Hepworth
6:00 AM WOD
65 lbs
9
Chantel
Robinson
4:45 PM WOD
55 lbs
9
Karrie
Nielson
5:00 AM WOD
55 lbs
9
Monica
Langston
5:00 AM WOD
55 lbs
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