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Components
Bear Complex
Metcon
Banded Hip Abductor Flys
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
26Jan2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
26Jan2015
Warm-up
Warm Up #5 (Row)
Complete 2 rounds
Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Rib Mobilization, Classic Posterior Chain, Squat Dislocates x 15 reps.
Strength & Skill
Bear Complex (4-3-2-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
26Jan2015
4 Rds for Time of:
10 x Dumbbell Snatch (50# / 30#)
15 x Drop Snatches (75# / 55#)
20 x Toes To Bar
**Focus on speed under the bar with Drop Snatches.
**Dumbbell Snatch L/R= 1 rep.
Homework
Banded Hip Abductor Flys (50 reps.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 26, 2015
Athletes:
Men / Women
All Athletes
Leaderboard
Bear Complex
No athletes leaders to show...
Athletes
1
Private
9:30 AM CrossFit
1 x 10 @ 65 lbs
2
Alyssa
Akers
4:30 PM CrossFit
3 x 1 @ 85 lbs
2
Alex
Watson
4:30 PM CrossFit
2 x 1 @ 115 lbs
2
Ninette
Campbell
4:30 PM CrossFit
2 x 1 @ 105 lbs
2
Jeff
Farris
6:00 PM CrossFit
1 x 1 @ 195 lbs
2
Justin
Stein
9:30 AM CrossFit
1 x 1 @ 205 lbs
2
Kyle
Hardy
4:30 PM CrossFit
1 x 1 @ 165 lbs
2
Paul
Collum
6:00 AM CrossFit
1 x 1 @ 185 lbs
2
Trenton
Campbell
6:00 PM CrossFit
1 x 1 @ 225 lbs
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