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Components
Metcon
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
Friday - 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):
12 (2/10)
Workout
Friday
Warm-up
2 Minutes on a Bike or Rower
then...
AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 13, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
205 lbs
2
Kody
Wilson
6:00 AM WOD
155 lbs
Female Clients
1
Jessica
Langston
4:45 PM WOD
170 lbs
2
Chantel
Robinson
5:00 AM WOD
130 lbs
3
Ali
Miller
9:30 AM WOD
120 lbs
3
Maria
Wilson
9:30 AM WOD
120 lbs
Failed sc @125
4
Dawn
Hansen
6:00 AM WOD
115 lbs
got 1 125# hpc
5
Jocelyn
Sackett
4:45 PM WOD
105 lbs
5
Yesenia
Leavitt
4:45 PM WOD
105 lbs
6
Maria
Gonzales
4:45 PM WOD
95 lbs
7
Naomi
Wright
9:30 AM WOD
110 lbs
8
Alex
Shafter
9:30 AM WOD
75 lbs
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