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Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
23MAY2018 - 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
23MAY2018
Kyle Hardy
Warm-up
General Warm Up:
200m Run
40 Jumping Jacks
10 Pass Throughs
10 Gliding Kipps
15 Sit-Ups
*Complete two rounds
Metcon
Movements Specific:
2 Round of Barbell Complex
Review:
Power Cleans
Push Jerks
Toes to Bar (w/ scaling options)
Metcon (Time)
For Time:
200m Run
12 Power Clean & Jerk (135/95)
18 Toes to Bar
400m Run
12 Power Clean & Jerk
18 Toes to Bar
800m Run
12 Power Clean & Jerk
18 Toes to Bar
400m Run
12 Power Clean & Jerk
18 Toes to Bar
200m Run
**Weight should be moderate. First set of 12 should be unbroken but challenging. Keep your breaking up to a minimum.
**Shoot for overall completion to be around 20 minutes.
Cool Down
Mobility Work w/ Remaining Time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 23, 2018
Athletes:
Men / Women
All Athletes
Athletes
1
Trenton
Campbell
6:00 PM CrossFit
19:21
2
Caitlin
Brenner
5:00 PM CrossFit
22:56
85lbs cleans, modified t2b
3
Brandon
Theisen
CrossFit: 5:00 AM
24:04
95
4
Michael
O'Hare
CrossFit: 5:00 AM
24:49
95#
5
Derrick
Lehman
9:30 AM CrossFit
25:00
@115....did not get last set of TTB or 200 meter run
6
Sarah
Berger
CrossFit: 5:00 AM
26:05
65
7
Bret
Wang
6:00 PM CrossFit
26:59
8
Bob
Naes
4:00 PM CrossFit
27:35
9
Shannon
Moncheski
4:00 PM CrossFit
27:45
10
Mike
Conway
6:00 PM CrossFit
29:33
95# (65# on last two), knee raises, lady at the 400m house spraye...
11
Lisa
Goforth-Naes
5:00 PM CrossFit
30:05
35# B.B., scaled toes to pvc on floor
12
Lars
Johansen
CrossFit: 5:00 AM
32:08
95#
13
Becca
Brenner
5:00 PM CrossFit
33:09
65lbs, toes to bar
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