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Components
Hang Snatch
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
Tuesday - 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):
9 (5/4)
Workout
Tuesday
Warm-up
QUICK BODYWEIGHT WARM-UP
AMRAP x 4 MINUTES
4 Alternating Lunges w/ PVC Pass-Thru
4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-
BARBELL WARM-UP (can also use DB)
2 SETS
3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)
3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)
3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)
3-5 Reps of Behind the Neck Strict Press (DB Strict Press)
Strength
Hang Snatch (1x3)
Hang Snatch
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Squat Snatch
(Score is Load)
Workout
Metcon (AMRAP - Rounds and Reps)
"DOUBLE AMRAP"
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
-Rest 3:00-
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
*Chest 2 Bar is RXP option
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 24, 2020
Male Clients
1
James
Bennett
5:00 AM WOD
1 x 3 @ 165 lbs
1
Kacen
Gubler
5:00 AM WOD
1 x 3 @ 165 lbs
2
Josh
Langston
6:00 AM WOD
1 x 3 @ 135 lbs
2
Luke
Robinson
4:45 PM WOD
1 x 3 @ 135 lbs
Hang clean, not squat clean.
3
Shawn
Judd
5:00 AM WOD
1 x 3 @ 115 lbs
Female Clients
1
Jocelyn
Sackett
9:30 AM WOD
1 x 3 @ 90 lbs
2
Chantel
Robinson
4:45 PM WOD
1 x 3 @ 80 lbs
2
Mayra
Martinez
4:45 PM WOD
1 x 3 @ 80 lbs
2
Tylee
Torres
9:30 AM WOD
1 x 3 @ 80 lbs
Got 2 @ 85#
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