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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
Wednesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
6:00 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
Wednesday
Warm-up
2:00 EZ ROW...
-Into-
3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
12 Push Jerk (135/95)
60 seconds wall sit **
15/12 Cal Row
**every break in wall sit is 5 burpees
*every 10 seconds on wall sit is worth 1 rep
(Score is Rounds + Reps)
Optional Cool Down
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 20, 2020
Male Clients
1
Dan
Stewart
6:00 AM WOD
225 lbs
2
Jared
Behunin
4:45 PM WOD
215 lbs
2
Kacen
Gubler
5:00 AM WOD
215 lbs
3
Luke
Robinson
4:45 PM WOD
185 lbs
4
Shawn
Judd
5:00 AM WOD
115 lbs
5
Clark
Harrison
9:30 AM WOD
90 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
145 lbs
2
Dawn
Hansen
6:00 AM WOD
115 lbs
Everything felt sooo heavy!
3
Miki
Rowan
4:45 PM WOD
105 lbs
3
Yesenia
Leavitt
4:45 PM WOD
105 lbs
4
Jennifer
Guzman
9:30 AM WOD
100 lbs
5
Janessa
Stevens
9:30 AM WOD
115 lbs
6
Jessica
Jensen
5:00 AM WOD
95 lbs
7
Kimberly
Skinner
9:30 AM WOD
85 lbs
8
Alex
Shafter
9:30 AM WOD
75 lbs
9
Karrie
Nielson
5:00 AM WOD
55 lbs
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