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Components
Clean and Jerk
Grace
Double Grace
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
16APR2019 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 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
16APR2019
Tell us how you feel.
Warm-up
Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
25’ Overhead Walking Lunge
10 Plate Hops
25’ Overhead Walking Lunge
*Completed with 25/15# Plate
When Not Working, Choose One:
Active Spidermans
Active Samson
Push-up to Down Dog
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
Mobility
Banded Lat Stretch: 45 Seconds Each Side
Banded Triceps Stretch: 45 Seconds Each Side
Strength & Skill
Power Clean:
1. Jumping & Landing
2. Finish Position
3. Move Prep
Push Jerk:
1. Start Position
2. Move Prep
Weightlifting
Athletes will have 15 minutes to build to their heavy power clean and push jerk
First 5 Minutes: Very Light
Second 5 Minutes: Moderate Weights
Last 5 Minutes: Heavy Attempts
Clean and Jerk (Build to a heavy complex)
Metcon
Athlete Choice (only if they currently have a "Grace" time)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Double Grace (Time)
For Time:
60 Clean And Jerks (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 16, 2019
Athletes:
Men / Women
All Athletes
Leaderboard
Clean and Jerk
Brendan Wuest
1 x 1 @ 320 lbs
Micheal Young
1 x 1 @ 270 lbs
Justin Fadler
1 x 1 @ 265 lbs
Athletes
1
Justin
Fadler
9:30 AM CrossFit
1 x 1 @ 265 lbs
2
Justin
Stein
9:30 AM CrossFit
1 x 1 @ 235 lbs
3
Jeremy
Chacon
5:15 PM CrossFit
1 x 1 @ 225 lbs
forms is still not there. so i stayed at 225
4
Kyle
Nesselbush
5:15 PM CrossFit
1 x 1 @ 195 lbs
4
Zack
Dorton
6:30 PM CrossFit
1 x 1 @ 195 lbs
5
Lars
Johansen
5:00 AM CrossFit
1 x 1 @ 186 lbs
6
Derrick
Lehman
9:30 AM CrossFit
1 x 1 @ 185 lbs
6
Gary
Hilligoss
5:00 AM CrossFit
1 x 1 @ 185 lbs
Power clean / Push Jerk
6
Kyle
Schreiber
9:30 AM CrossFit
1 x 1 @ 185 lbs
7
Ben
Atkinson
4:00 PM CrossFit
1 x 1 @ 165 lbs
8
Jimmy
Moncheski
5:00 AM CrossFit
1 x 1 @ 135 lbs
9
Caitlin
Brenner
4:00 PM CrossFit
1 x 1 @ 130 lbs
9
Teresa
Koebbe
6:30 PM CrossFit
1 x 1 @ 130 lbs
10
Kaylee
Bonnett
6:30 PM CrossFit
1 x 1 @ 120 lbs
11
Kelly
Johansen
4:00 PM CrossFit
1 x 1 @ 115 lbs
12
Kimberly
Fleming
5:15 PM CrossFit
1 x 1 @ 90 lbs
13
Sara
Summers
5:00 AM CrossFit
1 x 1 @ 85 lbs
Hurt arm
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