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Components
Push Press
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
Monday - 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):
16 (8/8)
Workout
Monday
Warm-up
400m Group Jog
Into…
AMRAP x 4:00
10 Supermans
10 Scap Push Ups
5 Push Up to Pike
Strength
Push Press (5-5-5)
Push Press
5-5-5
Push Press*
*Set 1 - 30-40% x 5
Set 2 - 40-50% x 5
Set 3 - 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
Workout
Metcon (Time)
3 Rounds
1st Round- 500m Row
2nd Round- 2 minute Hand Stand Hold
3rd Round- 2 minute Weighted Plank 25/15
then:
400m Run each round
-Rest 2:00 b/t Sets-
-Go in waves off the rower-
-20 minute time cap-
Finisher
Metcon (No Measure)
3 SETS
15 Tuck-Ups on Rower
30 Glute Bridge-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 23, 2019
Male Clients
1
Jared
Behunin
4:45 PM WOD
1 x 5 @ 185 lbs
185
2
Kacen
Gubler
5:00 AM WOD
1 x 5 @ 165 lbs
60%
3
Boyd
VanDam
9:30 AM WOD
1 x 5 @ 135 lbs
3
Bryan
Winder
9:30 AM WOD
1 x 5 @ 135 lbs
with Boyd, & Justin
4
Benjamin
Lee
4:45 PM WOD
1 x 5 @ 125 lbs
4
Luke
Robinson
4:45 PM WOD
1 x 5 @ 125 lbs
5
Kody
Wilson
4:45 PM WOD
1 x 5 @ 115 lbs
6
Clark
Harrison
9:30 AM WOD
1 x 5 @ 75 lbs
Female Clients
1
Ali
Miller
9:30 AM WOD
1 x 5 @ 95 lbs
1
Cherie
Santiago
9:30 AM WOD
1 x 5 @ 95 lbs
1
Susannah
Stout
9:30 AM WOD
1 x 5 @ 95 lbs
2
Barbara
Cox
6:00 AM WOD
1 x 5 @ 80 lbs
3
Dawn
Hansen
9:30 AM WOD
1 x 5 @ 75 lbs
3
Maria
Gonzales
4:45 PM WOD
1 x 5 @ 75 lbs
3
Mayra
Martinez
4:45 PM WOD
1 x 5 @ 75 lbs
3
Yesenia
Leavitt
4:45 PM WOD
1 x 5 @ 75 lbs
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