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Components
Back Squat
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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (7/8)
Workout
Wednesday
Warm-up
3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light Jog
Strength
Back Squat (5-5-3-3-1-1)
Back Squat
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!
5-5...Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 21, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
1 x 1 @ 365 lbs
2
Boyd
VanDam
9:30 AM WOD
1 x 1 @ 315 lbs
2
Jared
Behunin
4:45 PM WOD
1 x 1 @ 315 lbs
2
Luke
Robinson
4:45 PM WOD
1 x 1 @ 315 lbs
2
Russell
Cote
4:45 PM WOD
1 x 1 @ 315 lbs
3
Matt
Clifford
4:45 PM WOD
1 x 1 @ 275 lbs
4
Clark
Harrison
9:30 AM WOD
1 x 1 @ 125 lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
1 x 1 @ 225 lbs
No bueno for me
2
Chantel
Robinson
4:45 PM WOD
1 x 1 @ 205 lbs
3
Maria
Wilson
9:30 AM WOD
1 x 1 @ 185 lbs
4
Mayra
Martinez
6:00 AM WOD
1 x 1 @ 180 lbs
4
Yesenia
Leavitt
6:00 AM WOD
1 x 1 @ 180 lbs
5
Dawn
Hansen
4:45 PM WOD
1 x 1 @ 175 lbs
6
Angel
Johnson
9:30 AM WOD
1 x 1 @ 145 lbs
7
Jocelyn
Sackett
4:45 PM WOD
1 x 1 @ 140 lbs
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