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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
02Dec2014 - 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):
12 (4/8)
Workout
02Dec2014
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: Oly Wall Sit, Single Leg Flexion, Rib Mobilization
Strength & Skill
Review:
-Clean & Jerk
-Squat Clean
-Deadlift
**Use this time to review and create a POA for the weight progression on the 3 part Metcon.
Metcon
Metcon (15 Rounds for weight)
02Dec2014
5 Rds of:
1 minute - Clean & Jerk
1 minute - Rest
5 Rds of:
1 minute - Squat Clean
1 minute - Rest
5 Rds of:
1 minute - Deadlift
1 minute - Rest
**Increase weight to hard but doable.
**2-3 reps per round is acceptable.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 02, 2014
Clients:
Men / Women
All Clients
Male Clients
1
Trenton
Campbell
4:30 PM CrossFit
4085 Total lbs
2
Anthony
Hodges
4:30 PM CrossFit
3935 Total lbs
3
Justin
Stein
9:30 AM CrossFit
2875 Total lbs
4
Bob
Gulino
6:00 AM CrossFit
2295 Total lbs
Female Clients
1
Rebecca
Hildebrand
4:30 PM CrossFit
2175 Total lbs
2
Alyssa
Akers
6:00 PM CrossFit
1670 Total lbs
3
Sarah
Carroll
6:00 PM CrossFit
1795 Total lbs
4
Kit
Mackie
6:00 PM CrossFit
1765 Total lbs
5
Ninette
Campbell
6:00 AM CrossFit
1725 Total lbs
6
Samantha
Williams
6:00 PM CrossFit
1690 Total lbs
7
Amy
McBride
6:00 PM CrossFit
1563 Total lbs
8
Ellen
Stein
6:00 AM CrossFit
1245 Total lbs
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