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Components
Clean and Jerk
Metcon
Boat Pose
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
19Jan2015 - 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)
Workout
19Jan2015
Warm-up
Warm Up #5 (Row)
Complete 2 rounds
Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups
Stretch: Elevated Pigeon, Band Pull, Oly Wall Sit
Strength & Skill
Clean and Jerk ([6.3.1] 2-2-2-1-1-1)
Clean and Jerk
Metcon
Metcon (5 Rounds for time)
19Jan2015
Five timed rounds of:
200m Run
7 x Ground to Overhead (155# / 105#)
5 x Box Jumps
30 second Rest
**Ground to overhead= C & J, Snatch, etc.
**TRACK YOUR ROUND COMPLETION TIMES.
Homework
Boat Pose (4 Rds of Max hold time.)
Hold for as long as possible without compensating form or collapsing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 19, 2015
Clients:
Men / Women
All Clients
Clients
1
Paul
Collum
6:00 AM CrossFit
1 x 1 @ 205 lbs
2
Justin
Stein
9:30 AM CrossFit
1 x 1 @ 195 lbs
3
Bob
Gulino
9:30 AM CrossFit
1 x 1 @ 155 lbs
4
Alex
Watson
6:00 PM CrossFit
1 x 1 @ 135 lbs
4
Rebecca
Hildebrand
9:30 AM CrossFit
1 x 1 @ 135 lbs
65; 75; 95; 105
5
Ninette
Campbell
9:30 AM CrossFit
1 x 2 @ 105 lbs
5
Amy
McBride
6:00 PM CrossFit
1 x 1 @ 105 lbs
6
Alyssa
Akers
9:30 AM CrossFit
1 x 1 @ 85 lbs
7
Lauren
Lewis
6:00 AM CrossFit
1 x 1 @ 65 lbs
8
Ellen
Stein
6:00 AM CrossFit
3 x 1 @ 45 lbs
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