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Components
Metcon
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
Monday - 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):
17 (7/10)
Workout
Monday
Warm-up
GENERAL WARM-UP
200m Run (100m EZ into 100m Tough Job) into…
2 SETS
10 Kang Squats
10 Up-Down + Broad Jump
10 PVC Pass Throughs
SNATCH WARM-UP -- Hybrid-Burgener Progression w/ Empty Barbell
2 SETS...
5-7 Reps Behind Neck Push Press
5-7 Reps Heaving Snatch Balance to Power Position
(break)
3-5 Reps Tall Shrug + High Pull
3-5 Reps Tall Hang Power Snatch
(break)
3-5 Reps Below Knee Power Snatch
3-5 Reps Overhead Squat
*For beginners, this should be done with a PVC. For more experienced athletes, use the empty barbell and drill the positions. Use the breaks to allow the athletes to flagpole the bar and rest the grip. From here, move into your teaching of the Snatch Complex.
Strength
Metcon (Weight)
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight
into...
ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:
1 Power Snatch
+
1 Squat Snatch
(Score is Weight)
Metcon (Weight)
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight
into...
ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:
1 Power Snatch
+
1 Squat Snatch
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)|(75/55)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 27, 2020
Male Clients
1
Russell
Cote
4:45 PM WOD
185 lbs
2
Kacen
Gubler
5:00 AM WOD
165 lbs
2
Kody
Wilson
6:00 AM WOD
165 lbs
3
Dan
Stewart
6:00 AM WOD
145 lbs
4
Benjamin
Lee
4:45 PM WOD
135 lbs
5
Shawn
Judd
5:00 AM WOD
105 lbs
6
Clark
Harrison
9:30 AM WOD
75 lbs
Female Clients
1
Jessica
Langston
4:45 PM WOD
120 lbs
2
Dawn
Hansen
9:30 AM WOD
105 lbs
2
Susannah
Stout
4:45 PM WOD
105 lbs
3
Tylee
Torres
9:30 AM WOD
95 lbs
4
Jocelyn
Sackett
9:30 AM WOD
90 lbs
5
Miki
Rowan
4:45 PM WOD
85 lbs
6
Mayra
Martinez
4:45 PM WOD
55 lbs
7
Yesenia
Leavitt
4:45 PM WOD
35 lbs
Heaving Snatch Balance
8
Maria
Gonzales
4:45 PM WOD
55 lbs
9
Karrie
Nielson
5:00 AM WOD
30 lbs
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