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Components
Hang Power Clean + Po ...
Metcon
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Gut Feeling - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (20/16)
Workout
Gut Feeling
Warm-up
2 Rounds:
High Knees
Butt Kickers
10 DB Hang C&J
10 Kipping Swings
R1) Spider-Man Walk
R2) Broad Jumps
Then,
Barbell Warm-Up
Strength
Hang Power Clean + Power Clean + Split Jerk (Build to a heavy complex)
https://www.youtube.com/watch?v=KwYJTpQ_x5A
<<<Power Clean
https://www.youtube.com/watch?v=PsiO8lZTU2I
<<<Split Jerk
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (135/95)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (135/95)
21 Toes To Bar
RX+
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups
https://www.youtube.com/watch?v=0aP3tgKZcHQ
<<<Hang Power Clean
https://www.youtube.com/watch?v=VrHNJXoSyXw
<<<Push Jerk
https://www.youtube.com/watch?v=OCg3UXgzftc
<<<BMU
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups
https://www.youtube.com/watch?v=0aP3tgKZcHQ
<<<Hang Power Clean
https://www.youtube.com/watch?v=VrHNJXoSyXw
<<<Push Jerk
https://www.youtube.com/watch?v=OCg3UXgzftc
<<<BMU
Core
2 rounds:
Reverse plank marching x 20 total
Plank jacks x 20
Banded wood choppers x 8 each
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 04, 2019
Male Clients
1
Andrew
Starsick
6:30pm CrossFit
1 x 1 @ 265 lbs
2
Dawson
Sheetz
3:30pm CrossFit
1 x 1 @ 245 lbs
3
Bobby
Maldonado
12:00pm CrossFit
1 x 1 @ 235 lbs
4
Curtis
Wentz
6:30pm CrossFit
1 x 1 @ 225 lbs
5
Stephen
Sutherland
4:30pm CrossFit
1 x 1 @ 215 lbs
6
Ryan
Cain
6:00am CrossFit
1 x 1 @ 205 lbs
6
Todd
Dixon
4:30pm CrossFit
1 x 1 @ 205 lbs
6
Tyler
Messenger
8:00am CrossFit
1 x 1 @ 205 lbs
7
Private
4:30pm CrossFit
1 x 1 @ 195 lbs
7
Bobby
Stanley
4:30pm CrossFit
1 x 1 @ 195 lbs
7
Eric
Pethtel
4:30pm CrossFit
1 x 1 @ 195 lbs
8
Charlie
Labritz
12:00pm CrossFit
1 x 1 @ 185 lbs
8
Eric
Kinsley
6:30pm CrossFit
1 x 1 @ 185 lbs
8
Jackson
Cramer
3:30pm CrossFit
1 x 1 @ 185 lbs
8
Will
Furlow
8:00am CrossFit
1 x 1 @ 185 lbs
9
Dan
Liss
6:00am CrossFit
1 x 1 @ 165 lbs
9
Jeff
Martucci
6:00am CrossFit
1 x 1 @ 165 lbs
10
Meshari
Alhouli
6:30pm CrossFit
1 x 1 @ 155 lbs
10
Private
8:00am CrossFit
1 x 1 @ 155 lbs
11
Guadalupe
Leon
6:30pm CrossFit
1 x 1 @ 145 lbs
Female Clients
1
Amy
Brock
5:30pm CrossFit
1 x 1 @ 160 lbs
Jerk or strict press 🥴
2
Teresa
Stire
8:00am CrossFit
1 x 1 @ 150 lbs
3
Amber
Smith
6:00am CrossFit
1 x 1 @ 145 lbs
3
Amelia
Parsons
3:30pm CrossFit
1 x 1 @ 145 lbs
3
Kirsten
Rayner
6:00am CrossFit
1 x 1 @ 145 lbs
3
Meghan
Phillips
8:00am CrossFit
1 x 1 @ 145 lbs
4
Briana
Kocher
6:00am CrossFit
1 x 1 @ 135 lbs
Failed jerk @145😐
5
Phylicia
Hixson
5:30pm CrossFit
1 x 1 @ 130 lbs
5
Taylor
Wroblewski
12:00pm CrossFit
1 x 1 @ 130 lbs
6
Erin
McCarthy
3:30pm CrossFit
1 x 1 @ 105 lbs
6
Kayla
Brand
6:00am CrossFit
1 x 1 @ 105 lbs
7
Casey
Baird
8:00am CrossFit
1 x 1 @ 95 lbs
Push jerk
7
Nicoletta
Ciampa
6:00am CrossFit
1 x 1 @ 95 lbs
8
Kelsey
Murray
4:30pm CrossFit
1 x 1 @ 85 lbs
failed 2x’s @90#split jerk
9
Andrea
Johnston
8:00am CrossFit
1 x 1 @ 70 lbs
9
Lexi
Douglas
12:00pm CrossFit
1 x 1 @ 70 lbs
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