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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
180906 - 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):
8 (5/3)
Workout
180906
Metcon (Weight)
Partner wod:
From minutes 0-12 build to a heavy 5 rep touch and go partner dead lift
From minutes 12-20 perform 3 sets 15 reps each of partner assisted Glute ham raises
From minutes 20-30 each partner perform 3- 1 minute sets of weighted elbow plank 45/25 plate
*score is heaviest 5 rep TnG partner dead lift
*break plank if needed but try for unbroken sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 06, 2018
Male Clients
1
Bryan
Winder
5:30 PM WOD
625 lbs
Couldn’t keep 725 on the bar
1
Russell
Cote
5:30 PM WOD
625 lbs
Bryan is the man... Did 725# twice and weights fell off :(
2
Kacen
Gubler
5:00 AM WOD
615 lbs
Thanks Matt
3
Luke
Robinson
4:30 PM WOD
525 lbs
Partnered with Chantel. We got 615#’s for 1 rep just for fun.
3
Mason
Watts
6:00 AM WOD
525 lbs
525 Partnered with Dustin. 525 partnered with Jessica.
Female Clients
1
Chantel
Robinson
4:30 PM WOD
525 lbs
615 # once :) luke
2
Jocelyn
Sackett
9:30 AM WOD
335 lbs
With Tylee
2
Tylee
Torres
9:30 AM WOD
335 lbs
With Jocelyn
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