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Components
Metcon
Squat Snatch
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
161011 - 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
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (6/11)
Workout
161011
No classes Thursday-Friday-Saturday. CFBR beach trip!
Metcon (Weight)
in 7 minutes: 5 sets
2 "snatch grip dead lifts"
build heavier then current 1RM snatch
rest 2 minutes
in 10 minutes 5 sets
2 "snatch balance"
build to heaviest double
Score is heaviest double snatch balance. Add in extra performance.
Squat Snatch (1Rep max)
Squat Snatch
In under 15 minutes build to a 1RM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 11, 2016
Male Clients
1
James
Bennett
4:30 PM WOD
195 lbs
2
Ryan
Michler
6:00 AM WOD
185 lbs
3
Bryan
Winder
6:00 AM WOD
165 lbs
4
Roman
Bateman
5:30 PM WOD
155 lbs
4
Russell
Cote
4:30 PM WOD
155 lbs
Form
5
Cody
Paletta
4:30 PM WOD
50 lbs
Female Clients
1
Makayla
Hummer
5:30 PM WOD
120 lbs
couldn't rerack on back to scared
1
Olivia
Sanders
4:30 PM WOD
120 lbs
2
Jaci
Watts
9:30 AM WOD
110 lbs
2
Susannah
Stout
9:30 AM WOD
110 lbs
3
Olivia
Austin
9:30 AM WOD
105 lbs
snatch balance
3
Shelly
Howard
6:00 AM WOD
105 lbs
4
Brooke
Wright
9:30 AM WOD
100 lbs
Matched pr for 1 rep
4
Candus
Tibbitts
9:30 AM WOD
100 lbs
5
Casee
Richmond
5:00 AM WOD
85 lbs
5
Kat
Allen
5:00 AM WOD
85 lbs
6
Syndi
Blackmore
9:30 AM WOD
115 lbs
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