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Components
Push Jerk
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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (9/10)
Workout
Monday
Never miss a Monday!
Warm-up
AMRAP X 5 MINUTES
6/4 Cal Bike/Row
8 Plate Ground to Overhead With :02 Pause At The Top
8 V-ups
-THEN-
3 ROUNDS
25" Waiter Walk (Each Arm)
15 PVC Pass Throughs
Strength
Push Jerk (3-3-3-3-3)
Push Jerk
Push Jerk*
*Start moderate and build to heavy, but doable, set of 3.
Workout
Metcon (Time)
FOR TIME:
10 cal bike
15 push jerk (135/95)
10 cal row
12 push jerk (135/95)
10 cal bike
9 push jerk (135/95)
10 cal row
6 push jerk (155/105)
10 cal bike
9 push jerk (155/105)
10 cal row
12 push jerk (155/105)
16 MINUTE TIME CAP
Push Jerk (135/95)(95/65)
Push Jerk (155/105)|(115/75)
**There may be some congestion on the bike and rower but just wait for next available and enjoy a little extra rest.
Cool Down
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal
*Focus on calm, nasal breathing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 19, 2019
Male Clients
1
Jared
Behunin
4:45 PM WOD
1 x 3 @ 245 lbs
1
Luke
Robinson
4:45 PM WOD
1 x 3 @ 245 lbs
2
Russell
Cote
4:45 PM WOD
1 x 3 @ 226 lbs
Failed 245
3
Kacen
Gubler
5:00 AM WOD
1 x 3 @ 225 lbs
3
Kody
Wilson
6:00 AM WOD
1 x 3 @ 225 lbs
4
Benjamin
Lee
6:00 AM WOD
1 x 3 @ 205 lbs
4
Boyd
VanDam
9:30 AM WOD
1 x 3 @ 205 lbs
5
Felix
Gonzales
6:00 AM WOD
1 x 3 @ 185 lbs
5
Josh
Langston
9:30 AM WOD
1 x 3 @ 185 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
1 x 3 @ 165 lbs
2
Ali
Miller
9:30 AM WOD
1 x 3 @ 135 lbs
3
Dawn
Hansen
4:45 PM WOD
1 x 3 @ 120 lbs
4
Jocelyn
Sackett
9:30 AM WOD
1 x 3 @ 110 lbs
5
Maria
Wilson
9:30 AM WOD
1 x 3 @ 105 lbs
5
Mayra
Martinez
4:45 PM WOD
1 x 3 @ 105 lbs
5
Miki
Rowan
4:45 PM WOD
1 x 3 @ 105 lbs
5
Yesenia
Leavitt
6:00 AM WOD
1 x 3 @ 105 lbs
6
Maria
Gonzales
4:45 PM WOD
1 x 3 @ 95 lbs
7
Charo
Shamo
9:30 AM WOD
1 x 3 @ 75 lbs
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