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Components
Segmented Cleans
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
01Oct2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
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):
12 (8/4)
Workout
01Oct2015
Warm-up
Barbell Complex (light weight)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Classic Posterior Chain Floss, Couch Stretch, Band Pull
Strength & Skill
Segmented Cleans (5 Sets of 3 Reps)
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 (AMRAP - Reps)
01Oct2015
Reach as far as possible in 13 minutes with the ascending rep scheme:
2-4-6-8-10-12-14-16-18-20....
Handstand Push-Ups
Back Squat (155 / 110#)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 01, 2015
Clients:
Men / Women
All Clients
Leaderboard
Men's Segmented Cleans
Micheal Young
10/01/2015
1 x 3 @ 245 lbs
Justin Stein
09/22/2014
1 x 3 @ 185 lbs
Andrew Stitzel
10/01/2015
1 x 3 @ 105 lbs
Women's Segmented Cleans
No female leaders to show...
Male Clients
1
Micheal
Young
9:30 AM CrossFit
1 x 3 @ 245 lbs
2
Mike
Smith
4:00 PM CrossFit
1 x 3 @ 215 lbs
3
Brad
Eisel
7:00 PM CrossFit
1 x 3 @ 185 lbs
4
Nick
Little
5:00 PM CrossFit
1 x 3 @ 175 lbs
5
Grant
Burdeau
7:00 PM CrossFit
1 x 3 @ 155 lbs
6
Andrew
Stitzel
6:00 AM CrossFit
1 x 3 @ 105 lbs
6
Jonas
Hart
12:00 PM CrossFit
1 x 3 @ 105 lbs
Final sequences entailed 105 lbs.
7
Gary
Hilligoss
12:00 PM CrossFit
5 x 3 @ 95 lbs
Female Clients
1
Bayley
Little
9:30 AM CrossFit
1 x 3 @ 150 lbs
2
Private
4:00 PM CrossFit
1 x 3 @ 105 lbs
3
Karen
Shebik
12:00 PM CrossFit
1 x 3 @ 95 lbs
4
Private
6:00 AM CrossFit
1 x 3 @ 35 lbs
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