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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
150721 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
10:30 AM WOD
4:30 PM WOD
5:30 PM WOD
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (8/15)
Workout
150721
Hang Snatch (5x2)
Hang Snatch
E90S for 5 rounds
Build to single heaviest double
Metcon (Time)
400 Meter Run
21 Hang Squat Snatch (95/65)
400 Meter Run
15 Hang Squat Snatch
400 Meter Run
9 Hang Squat Snatch
*200 Meter Run Penalty Each Time The Bar is Dropped
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 21, 2015
Male Clients
1
Josh
Langston
5:00 AM WOD
1 x 2 @ 155 lbs
1
Taylor
Jacobson
5:00 AM WOD
1 x 2 @ 155 lbs
2
Boyd
VanDam
9:30 AM WOD
1 x 2 @ 135 lbs
2
Dan
Stewart
5:00 AM WOD
1 x 2 @ 135 lbs
3
Benjamin
Lee
4:30 PM WOD
1 x 2 @ 125 lbs
3
Dave
Howard
6:00 AM WOD
1 x 2 @ 125 lbs
4
Gordon
Dotson
9:30 AM WOD
1 x 2 @ 95 lbs
5
Ron
Yetter
5:30 PM WOD
1 x 2 @ 65 lbs
very ugly
Female Clients
1
Holly
Simmons
5:00 AM WOD
1 x 2 @ 110 lbs
2
Tonya
Foster
4:30 PM WOD
1 x 2 @ 105 lbs
3
Shelly
Howard
6:00 AM WOD
1 x 2 @ 95 lbs
4
Julie
Winder
9:30 AM WOD
1 x 2 @ 90 lbs
5
Ann
Schelin
5:00 AM WOD
1 x 2 @ 85 lbs
5
Olivia
Austin
9:30 AM WOD
1 x 2 @ 85 lbs
6
Jennifer
Iverson
9:30 AM WOD
1 x 2 @ 80 lbs
7
Allison
Smith
9:30 AM WOD
1 x 2 @ 75 lbs
7
Shania
Merritt
9:30 AM WOD
1 x 2 @ 75 lbs
8
Miki
Rowan
5:30 PM WOD
1 x 2 @ 65 lbs
9
Julianne
Beecher
9:30 AM WOD
1 x 2 @ 55 lbs
9
Melissa
Rogers
4:30 PM WOD
1 x 2 @ 55 lbs
10
Robin
Desatoff
5:00 AM WOD
1 x 2 @ 45 lbs
10
Robin
Desatoff
9:30 AM WOD
1 x 2 @ 45 lbs
11
Content
Marshall
5:30 PM WOD
1 x 2 @ 35 lbs
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