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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
180323 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
7:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (6/10)
Workout
180323
Metcon (Weight)
In 15 minutes:
Build to a heavy bar complex of:
2 back squats
2 overhead squats
1 hang squat snatch
*Take weight from the floor
Metcon (Time)
For time:
20 back squats
20 overhead squats
20 hang squat snatch
20 overhead squats
20 back squats
RX 95/65
*10 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 23, 2018
Male Clients
1
Josh
Langston
4:30 PM WOD
165 lbs
2
Boyd
VanDam
9:30 AM WOD
155 lbs
3
Benjamin
Lee
4:30 PM WOD
130 lbs
4
Gordon
Dotson
6:00 AM WOD
115 lbs
5
Mason
Watts
6:00 AM WOD
135 lbs
Missed the hang squat snatch at 155.
6
Clark
Harrison
9:30 AM WOD
65 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
115 lbs
Boo
2
Jennifer
Guzman
9:30 AM WOD
95 lbs
3
Susannah
Stout
9:30 AM WOD
90 lbs
4
Chantel
Robinson
4:30 PM WOD
85 lbs
4
Miki
Rowan
4:30 PM WOD
85 lbs
Hang squ snatch held me back!
4
Shelly
Howard
6:00 AM WOD
85 lbs
5
Ali
Miller
9:30 AM WOD
75 lbs
5
Brooke
Wright
9:30 AM WOD
75 lbs
got 85 but didn't fully squat on hss
5
Olivia
Austin
9:30 AM WOD
75 lbs
6
Jocelyn
Sackett
9:30 AM WOD
70 lbs
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