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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
190319 - 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):
23 (7/16)
Workout
190319
Metcon (No Measure)
Emom for 6 minutes
Even Minute- 1 paused (10 second) Squat Clean at 50% of 1RM and stand it up...
Odd Minute- 50 second elbow plank
Metcon (Weight)
Emom for 10 minutes
-2 TnG Squat Cleans
*Start at 50% of 1RM and build to heaviest double possible by adding weight per minute, if you start failing then back weight off and finish.
*Score is heaviest double .
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 19, 2019
Male Clients
1
James
Bennett
9:30 AM WOD
245 lbs
2
Jared
Behunin
4:30 PM WOD
240 lbs
3
Kacen
Gubler
5:00 AM WOD
235 lbs
4
Josh
Langston
4:30 PM WOD
215 lbs
4
Luke
Robinson
4:30 PM WOD
215 lbs
5
Ryan
Michler
6:00 AM WOD
165 lbs
6
Dave
Sanders
4:30 PM WOD
75 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
175 lbs
2
Chantel
Robinson
4:30 PM WOD
145 lbs
3
Ali
Miller
9:30 AM WOD
135 lbs
4
Tylee
Torres
9:30 AM WOD
125 lbs
65, 75, 85, 95, 105, 110, 115, 115, 120, 125
5
Jennifer
Guzman
9:30 AM WOD
115 lbs
5
Maria
Wilson
9:30 AM WOD
115 lbs
6
Dawn
Hansen
5:30 PM WOD
105 lbs
6
Mayra
Martinez
4:30 PM WOD
105 lbs
7
Jocelyn
Sackett
9:30 AM WOD
100 lbs
8
Barbara
Cox
4:30 PM WOD
90 lbs
9
Jamie
Lucky
4:30 PM WOD
85 lbs
9
Yesenia
Leavitt
4:30 PM WOD
85 lbs
10
Melanie
Campbell
6:00 AM WOD
95 lbs
85, 85, 90,90, 90, 95, 105, 95,95,95
11
Brandi
Saavedra
4:30 PM WOD
85 lbs
11
Maria
Gonzales
4:30 PM WOD
85 lbs
12
Jessica
Carstens
4:30 PM WOD
45 lbs
Working with a cold and building form
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