Show WOD in Full Screen
Auto Scroll Page
Components
Segmented Cleans
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
22Sept2014 - 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
22Sept2014
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.
Stretch: Single Leg Flexion, Dislocates, Hip Flexor
Strength & Skill
Segmented Cleans (3-3-3-3-3)
Pausing (2 sec) the Clean into three different positions, then driving at the finish.
Positions:
1) 1" off the floor,
2) At the Knee
3) Mid Thigh
**4) Explosively Drive, Shrug under the bar & catch in a squat
Metcon
Metcon (Time)
22Sept2014
21-15-9
Front Squat (185# / 115#)
Pull Ups
**400 meter run between rounds**
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 22, 2014
Athletes:
Men / Women
All Athletes
Leaderboard
Segmented Cleans
Micheal Young
1 x 3 @ 245 lbs
Justin Stein
1 x 3 @ 185 lbs
Private
1 x 3 @ 105 lbs
Athletes
1
Anthony
Hodges
6:00 PM CrossFit
1 x 3 @ 185 lbs
1
Justin
Stein
9:30 AM CrossFit
1 x 3 @ 185 lbs
2
Tony
Suzda
6:00 PM CrossFit
1 x 3 @ 95 lbs
3
Alyssa
Akers
6:00 PM CrossFit
1 x 3 @ 75 lbs
4
Samantha
Williams
6:00 PM CrossFit
1 x 3 @ 55 lbs
Loading...
Powered By Wodify