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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
Monday - 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):
17 (6/11)
Workout
Monday
Warm-up
2:00 EZ on the Bike -- Flow and Chat it Up!!
2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps*
*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Deadlift 315/215
7 Ring Muscle-Ups (RXP) or Burpee Pull-Ups
21 Box Jump (24/20)
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 09, 2020
Male Clients
1
Russell
Cote
4:45 PM WOD
13:15
2
Kacen
Gubler
5:00 AM WOD
13:10
3
James
Bennett
5:00 AM WOD
15:29
4
Luke
Robinson
4:45 PM WOD
17:19
5
Shawn
Judd
5:00 AM WOD
13:32
Deadlifts @ 195lbs and burpee pullups
6
Kody
Wilson
6:00 AM WOD
15:21
3-4 MU #275
Female Clients
1
Chantel
Robinson
4:45 PM WOD
14:54
burpee pullups
2
Karrie
Nielson
5:00 AM WOD
9:13
70# KB SQ 14 RR Step ups
3
Yesenia
Leavitt
5:00 AM WOD
10:30
175#/StepUps
4
Jessica
Langston
9:30 AM WOD
10:44
2 MU’s Rd
5
Brooke
Wright
9:30 AM WOD
11:25
125#, burpee pull-ups, stepups
6
Monica
Langston
5:00 AM WOD
11:35
115
7
Kimberly
Skinner
4:45 PM WOD
13:02
65#DL ring rows 11 box jumps -10 step upsx2 21 box jumps
8
Maria
Gonzales
4:45 PM WOD
13:24
175/16 in jumps
9
Rachel
Hepworth
6:00 AM WOD
13:50
#125, pull-ups, box jumps
10
Jocelyn
Sackett
9:30 AM WOD
14:20
185/175 & burpee pull ups
11
Mayra
Martinez
4:45 PM WOD
14:38
175#, burpee Jumping pull-ups
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