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Components
Deadlift
Deadlift Lift Off (1- ...
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
12FEB2018 - CrossFit Ballwin
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 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
12FEB2018
Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength & Skill
Deadlift (6 Sets of 4 Reps)
**Athlete movement for strength
Deadlift Lift Off (1-2" Hold) (6 Sets of 5-7 Reps )
Setup normal deadlift position, lift bar 1" to 2" off the ground & hold position for 5 seconds. This drill is to reinforce the proper contraction with breaking surface tension of the lift.
**Athlete movement for form & technique
Metcon
Metcon (Time)
3 Rounds for Time:
15 Push Press
15 Lateral Barbell Burpees
15 Hang Power Cleans
Weight:
Rx+ 155/105
Rx 115/80
Sc 85/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 12, 2018
Athletes:
Men / Women
All Athletes
Leaderboard
Deadlift
Micheal Young
6 x 4 @ 315 lbs
Justin Fadler
6 x 4 @ 315 lbs
Lars Johansen
6 x 4 @ 285 lbs
Athletes
1
Bret
Wang
4:00 PM CrossFit
6 x 4 @ 315 lbs
1
Micheal
Young
6:00 PM CrossFit
6 x 4 @ 315 lbs
2
Lars
Johansen
CrossFit: 5:00 AM
6 x 4 @ 285 lbs
3
Jason
Hoffman
6:00 AM CrossFit
6 x 4 @ 275 lbs
4
Andy
Joly
4:00 PM CrossFit
6 x 4 @ 245 lbs
4
Bob
Naes
4:00 PM CrossFit
6 x 4 @ 245 lbs
5
Nick
Johnson
6:00 PM CrossFit
6 x 4 @ 225 lbs
6
Michael
O'Hare
CrossFit: 5:00 AM
6 x 4 @ 205 lbs
7
John
Henderson
4:00 PM CrossFit
6 x 4 @ 195 lbs
8
Kate
Vest
4:00 PM CrossFit
6 x 4 @ 175 lbs
8
Teresa
Koebbe
4:00 PM CrossFit
6 x 4 @ 175 lbs
9
Sarah
Berger
CrossFit: 5:00 AM
6 x 4 @ 155 lbs
10
Becca
Street
4:00 PM CrossFit
6 x 4 @ 145 lbs
11
Sangita
Aradhyula
9:30 AM CrossFit
6 x 4 @ 55 lbs
12
Kevin
Largent
6:00 AM CrossFit
2 x 4 @ 275 lbs
12
Rebekah
Sillman
6:00 AM CrossFit
2 x 4 @ 145 lbs
2 at 85, 1 at 105, 1 at 125
12
Steve
Johnson
6:00 AM CrossFit
2 x 4 @ 275 lbs
185, 225, 245 265, 275, 275
12
Brendan
Wuest
9:30 AM CrossFit
1 x 4 @ 445 lbs
225,315,405,415,425,445
12
Morgan
Barker
5:00 PM CrossFit
1 x 4 @ 195 lbs
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