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Crossfit Games Open 2 ...
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):
11 (4/7)
Workout
Friday
Warm-up
2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)
Flow through 10 reps of each…
Air Squats
Trunk Twist
Arm Crosses
Arm Circles
Bootstrapper Squats
Then…
Barbell Warm-Up - 2 SETS…
5 Deadlifts
5 Muscle Clean → Power Clean
5 Push Press
5 Push Jerks
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 01, 2019
Male Clients
1
James
Bennett
5:00 AM WOD
20:00
90 box jumps 2 single leg squats
1
Russell
Cote
4:45 PM WOD
20:00
186
2
Clark
Harrison
9:30 AM WOD
20:00
2
Luke
Robinson
4:45 PM WOD
20:00
165 reps, mod @ pistols with 20” box.
Female Clients
1
Jessica
Langston
4:45 PM WOD
20:00
200
1
Jocelyn
Sackett
9:30 AM WOD
20:00
130 REPS
2
Maria
Gonzales
4:45 PM WOD
20:00
198 65,85,95.
2
Mayra
Martinez
4:45 PM WOD
20:00
192 reps. 65, 85,115,115
2
Yesenia
Leavitt
4:45 PM WOD
20:00
170Reps 15/15@65# 10/10@75#
3
Alex
Shafter
9:30 AM WOD
20:03
4
Julie
Winder
9:30 AM WOD
0:00
modified
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