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Components
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
Sunday - CrossFit Black Ridge
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
400m class jog...take it slow!
Then...
LINE DRILLS!
25’ each...
-Samson Stretch
-Floor Sweepers
-Inch Worms
-Toy Soldier Kicks
-Frog Jumps (Full Squat, then jump for height)
-Broad Jumps
-Up Down Broad Jumps
-Burpee Broad Jumps
Workout
Metcon (Time)
FOR TIME*
2 ROUNDS
15 Hang Power Snatch (95/65)
15 Burpee Over Bar
200m Run
-Rest 2:00-
2 ROUNDS
12 Hang Power Snatch (135/95)
15 Burpee Over Bar
200m Run
-Rest 2:00-
2 ROUNDS
9 Hang Power Snatch (155/105)
15 Burpee Over Bar
200m Run
*Score is the combined time for all three efforts including the rest periods.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 25, 2019
Male Clients
Female Clients
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