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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
25April2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
CrossFit Express Class
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (14/3)
Workout
25April2017
5:15pm Express Class, start warming up as soon as you arrive. Do not be late for the Express Class, you will have to wait for the 6pm. Thank you.
Carolyn Johnson
Warm-up
Warm Up # 3 (MLB)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
Use time to find the proper height for box jumps in the Metcon. Go a little higher than normal & take a little time between jumps.
Front Squat (12 Min., Build to heavy 3 rep)
Metcon
Metcon (5 Rounds for calories)
5 Rds of 3 min:
10 Front Squats
10 Box Jump
Row for max calories
**Rest 3 minutes between rounds.
Weights:
Rx+ 185/125
Rx 155/105
Sc Heavy but doable
Box Heights:
Rx+ 36/30
Rx 30/24
Scale 20/10 or Step-Ups to 20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 25, 2017
Clients:
Men / Women
All Clients
Leaderboard
Men's Front Squat
Justin Fadler
04/25/2017
3 x 3 @ 295 lbs
Trenton Campbell
04/25/2017
3 x 3 @ 205 lbs
Andrew Stitzel
07/14/2017
3 x 3 @ 185 lbs
Women's Front Squat
No female leaders to show...
Male Clients
1
Justin
Fadler
6:00 AM CrossFit
3 x 3 @ 295 lbs
2
Trenton
Campbell
12:00 PM CrossFit
3 x 3 @ 205 lbs
3
Scott
Dougherty
6:00 PM CrossFit
3 x 3 @ 185 lbs
4
Clayton
Pummill
4:00 PM CrossFit
3 x 3 @ 175 lbs
5
Kyle
Schreiber
6:00 AM CrossFit
3 x 3 @ 155 lbs
5
Rayaan
Yasin
6:00 PM CrossFit
3 x 3 @ 155 lbs
6
Andrew
Stitzel
CrossFit Express Class
1 x 3 @ 205 lbs
6
Brendan
Wuest
CrossFit Express Class
1 x 3 @ 305 lbs
20lbsPRfor3!
6
Colin
Wright
6:00 PM CrossFit
1 x 3 @ 195 lbs
6
Jeff
Farris
7:00 PM CrossFit
1 x 3 @ 225 lbs
6
Justin
Stein
9:30 AM CrossFit
1 x 3 @ 265 lbs
6
Kyle
Hardy
12:00 PM CrossFit
1 x 3 @ 205 lbs
6
Rob
Zarrella
7:00 PM CrossFit
1 x 3 @ 195 lbs
6
Gary
Hilligoss
9:30 AM CrossFit
1 x 1 @ 270 lbs
135, 185, 225 all x 3 255 two sets x 1 270 x 1
Female Clients
1
Karen
Shebik
12:00 PM CrossFit
3 x 3 @ 125 lbs
2
Zoya
Bielecki
6:00 PM CrossFit
5 x 10 @ 55 lbs
baby box jumps 5 rounds x10
3
Ninette
Campbell
4:00 PM CrossFit
1 x 3 @ 135 lbs
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