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Components
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
Saturday - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Saturday
Warm-up
Partner 1000m Row! Switch partners working ever 150m.
Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches...
2 ROUNDS
P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press
P2: Spider Lunges, Push-Up to Pike
into...
2 ROUNDS
P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press
P2: Bootstraps, Inch Worms
Partner Workout
Metcon (Time)
IN TEAMS OF 2...
FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
**Cluster is Squat Clean directly into OH.
Cool Down
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child's Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 16, 2019
Male Clients
1
Benjamin
Lee
Saturday 7:30am WOD
15:30
Thx Justin
Female Clients
1
Chantel
Robinson
Saturday 7:30am WOD
11:07
Yesi & mckayla 💜 65#
1
Yesenia
Leavitt
Saturday 7:30am WOD
11:07
55# Chantel&Mckayla
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