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Components
Clean and Jerk
"CALIFORNIA LOVE"
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):
14 (5/9)
Workout
Friday
Warm-up
E-Z 500m Row
into…
3 ROUNDS FOR QUALITY (feel the positions!)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
Strength
Clean and Jerk (1x1)
Clean and Jerk
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
Workout
"CALIFORNIA LOVE" (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
FOR RECOVERY
5:00 Foam Rolling*
*Focus on quads and hips
Strength
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 20, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
1 x 1 @ 225 lbs
failed jerk at 235#
1
James
Bennett
5:00 AM WOD
1 x 1 @ 225 lbs
1
Kacen
Gubler
6:00 AM WOD
1 x 1 @ 225 lbs
2
Kody
Wilson
4:45 PM WOD
1 x 1 @ 205 lbs
3
Clark
Harrison
9:30 AM WOD
1 x 1 @ 110 lbs
Female Clients
1
Dawn
Hansen
6:00 AM WOD
1 x 1 @ 125 lbs
EVERYTHING felt heavy today!
2
Yesenia
Leavitt
4:45 PM WOD
1 x 1 @ 115 lbs
3
Cherie
Santiago
4:45 PM WOD
1 x 1 @ 105 lbs
Boom 💥
3
Jocelyn
Sackett
9:30 AM WOD
1 x 1 @ 105 lbs
Warm up
3
Korina
Darger
4:45 PM WOD
1 x 1 @ 105 lbs
3
Mayra
Martinez
4:45 PM WOD
1 x 1 @ 105 lbs
4
Maria
Gonzales
4:45 PM WOD
1 x 1 @ 95 lbs
🥱
5
Natalie
McLaws
4:45 PM WOD
1 x 1 @ 85 lbs
6
Karrie
Nielson
5:00 AM WOD
1 x 1 @ 45 lbs
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