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Components
High-Hang Snatch
Ring Dips
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
28Nov2014 - 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):
4 (3/1)
Workout
28Nov2014
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: Floor Sweep, Couch, Sampson
Strength & Skill
High-Hang Snatch (3-3-3-3-3)
Ring Dips (10-10-10-10)
Metcon
Metcon (AMRAP - Rounds and Reps)
28Nov2014
12 Min AMRAP
-Increasing Reps (1, 2, 3, 4, etc.)
1 x Sprint
1 x Bear Crawl
1 x Box Jump (30" / 25")
Then,
2 x Sprint
2 x Bear Crawl
2 x Box Jump (30" / 25")
Then,
3 x Sprint
3 x Bear Crawl
3 x Box Jump (30" / 25")
Continue increasing for 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 28, 2014
Clients:
Men / Women
All Clients
Leaderboard
Men's High-Hang Snatch
Andrew Stitzel
05/15/2017
1 x 3 @ 130 lbs
Justin Stein
11/28/2014
1 x 3 @ 125 lbs
Women's High-Hang Snatch
No female leaders to show...
Male Clients
1
Paul
Collum
9:30 AM CrossFit
1 x 3 @ 135 lbs
2
Justin
Stein
9:30 AM CrossFit
1 x 3 @ 125 lbs
3
Evan
Martin
9:30 AM CrossFit
1 x 3 @ 85 lbs
Female Clients
1
Alyssa
Akers
9:30 AM CrossFit
4 x 5 @ 55 lbs
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