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Components
Power Snatch
"POWER PLUS AMANDA"
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
Wednesday - 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):
14 (5/9)
Workout
Wednesday
Warm-up
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3x5)
Power Snatch
Power Snatch*
*Today's goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
"POWER PLUS AMANDA" (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 16, 2019
Male Clients
1
Cody
Johnson
5:00 AM WOD
3 x 5 @ 145 lbs
2
Jared
Behunin
4:45 PM WOD
3 x 5 @ 135 lbs
2
Luke
Robinson
4:45 PM WOD
3 x 5 @ 135 lbs
3
Kody
Wilson
6:00 AM WOD
3 x 5 @ 115 lbs
4
Clark
Harrison
9:30 AM WOD
3 x 5 @ 75 lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
3 x 5 @ 105 lbs
2
Chantel
Robinson
4:45 PM WOD
3 x 5 @ 85 lbs
2
Dawn
Hansen
4:45 PM WOD
3 x 5 @ 85 lbs
2
Maria
Wilson
9:30 AM WOD
3 x 5 @ 85 lbs
3
Jocelyn
Sackett
9:30 AM WOD
3 x 5 @ 75 lbs
3
Miki
Rowan
4:45 PM WOD
3 x 5 @ 75 lbs
4
Maria
Gonzales
6:00 AM WOD
3 x 5 @ 55 lbs
4
Yesenia
Leavitt
6:00 AM WOD
3 x 5 @ 55 lbs
5
Karrie
Nielson
5:00 AM WOD
3 x 5 @ 20 lbs
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