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Components
Deadlift
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
190730 - 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):
15 (6/9)
Workout
190730
Deadlift (3 rep TnG max)
Deadlift
E2M for 6 sets, build to your heaviest 1x3, share bars if possible. Start at 60-65% of 1RM
Metcon (Weight)
E30S for 10 minutes (20 reps)
1 dead lift
*Choose a weight that challenges you the entire time
*Adjust weight throughout as needed
*Score is total pounds lifted
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 30, 2019
Male Clients
1
Luke
Robinson
4:30 PM WOD
1 x 3 @ 490 lbs
I suck at math and only did 490 pounds instead of the 500 that I ...
2
Jared
Behunin
4:30 PM WOD
1 x 3 @ 405 lbs
3
James
Bennett
5:00 AM WOD
1 x 3 @ 365 lbs
3
Kacen
Gubler
5:00 AM WOD
1 x 3 @ 365 lbs
4
Kody
Wilson
4:30 PM WOD
1 x 3 @ 345 lbs
5
Benjamin
Lee
4:30 PM WOD
1 x 3 @ 0 lbs
Hotel WOD. 150 burpee, ran 75 flights of stairs
Female Clients
1
Julie
Winder
9:30 AM WOD
1 x 3 @ 230 lbs
2
Maria
Gonzales
4:30 PM WOD
1 x 3 @ 220 lbs
2
Yesenia
Leavitt
4:30 PM WOD
1 x 3 @ 220 lbs
3
Chantel
Robinson
4:30 PM WOD
1 x 3 @ 215 lbs
4
Jocelyn
Sackett
9:30 AM WOD
1 x 3 @ 205 lbs
4
Maria
Wilson
9:30 AM WOD
1 x 3 @ 205 lbs
4
Miki
Rowan
4:30 PM WOD
1 x 3 @ 205 lbs
5
Angel
Johnson
9:30 AM WOD
1 x 3 @ 185 lbs
6
Renee
Morales
9:30 AM WOD
1 x 3 @ 135 lbs
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