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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):
1 (0/1)
Workout
Saturday
Warm-up
3 ROUNDS...
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
Skill
EMOM x 8 MINUTES
MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 - Practice Full Climb or Scaling Option
*Athlete goal for today is to NOT drop the Dumbbells! We want complete control back to the floor.
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 - 200/150m Row
MIN 3 - 2-3 Rope Climbs
Score is weight on the DB Complex
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 07, 2019
Male Clients
Female Clients
1
Yesenia
Leavitt
Saturday 7:30am WOD
10 lbs
😅
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