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Components
Overhead Squat
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
190507 - 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):
27 (12/15)
Workout
190507
Metcon (No Measure)
With a 30 minute up clock:
From the floor
E30S for 10 minutes
1 power clean
1 back rack shoulder to overhead
1 overhead squat
*start light and build to medium weight
Overhead Squat (5 rep max)
Overhead Squat
With remaining time in 30 minute clock establish a 5 rep max from the racks.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 07, 2019
Male Clients
1
Jared
Behunin
4:30 PM WOD
1 x 5 @ 245 lbs
Done at work gym.
2
James
Bennett
9:30 AM WOD
1 x 5 @ 225 lbs
3
Kody
Wilson
4:30 PM WOD
1 x 5 @ 205 lbs
4
Boyd
VanDam
9:30 AM WOD
1 x 5 @ 195 lbs
10# PR
4
Taylor
Jacobson
6:00 AM WOD
1 x 5 @ 195 lbs
5
Josh
Langston
4:30 PM WOD
1 x 5 @ 185 lbs
5
Kacen
Gubler
5:00 AM WOD
1 x 5 @ 185 lbs
6
Ryan
Michler
6:00 AM WOD
1 x 5 @ 175 lbs
7
Bryan
Winder
4:30 PM WOD
1 x 5 @ 165 lbs
failed 185
8
Dan
Stewart
5:00 AM WOD
1 x 5 @ 155 lbs
9
Mason
Watts
6:00 AM WOD
1 x 5 @ 125 lbs
10
Dave
Howard
6:00 AM WOD
1 x 4 @ 166 lbs
Couldn’t get 5 😒
Female Clients
1
Jessica
Langston
6:00 AM WOD
1 x 5 @ 160 lbs
2
Dawn
Hansen
6:00 AM WOD
1 x 5 @ 135 lbs
3
Julie
Winder
9:30 AM WOD
1 x 5 @ 125 lbs
4
Chantel
Robinson
4:30 PM WOD
1 x 5 @ 95 lbs
4
Jocelyn
Sackett
9:30 AM WOD
1 x 5 @ 95 lbs
4
Mayra
Martinez
4:30 PM WOD
1 x 5 @ 95 lbs
4
Tricia
Michler
5:00 AM WOD
1 x 5 @ 95 lbs
4
Yesenia
Leavitt
4:30 PM WOD
1 x 5 @ 95 lbs
5
Melanie
Campbell
6:00 AM WOD
1 x 5 @ 85 lbs
6
Barbara
Cox
4:30 PM WOD
1 x 5 @ 75 lbs
6
Charo
Shamo
4:30 PM WOD
1 x 5 @ 75 lbs
6
Maria
Gonzales
4:30 PM WOD
1 x 5 @ 75 lbs
6
Maria
Wilson
9:30 AM WOD
1 x 5 @ 75 lbs
Somedays you can’t lift
7
Angel
Johnson
9:30 AM WOD
1 x 5 @ 55 lbs
8
Jessica
Carstens
9:30 AM WOD
1 x 5 @ 35 lbs
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