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Components
Back Yoke Carry
Zercher Yoke Carry
Metcon
Flutter Kicks
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
03Feb2015 - 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
03Feb2015
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: Dislocates, Elevated Pigeon, Instep
Strength & Skill
Back Yoke Carry (2-2-2)
Zercher Yoke Carry (2-2-2)
Metcon
Metcon (Time)
03Feb2015
Partner MetCon, complete the following:
1000m Row [Hanging]
15 x Bear Crawl [Squatting]
Back Squat M-8000# / F-5000# [Spotting]
100 x Push-Ups [Planking]
**Back Squats are broken into total poundage moved. You and your partner will have to figure it out.
**The [brackets] represent the movement that your partner is performing until one of you has to switch.
Homework
Flutter Kicks (130 reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 03, 2015
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
4:30 PM CrossFit
1 x 2 @ 475 lbs
1
Justin
Stein
9:30 AM CrossFit
1 x 2 @ 475 lbs
2
Ninette
Campbell
4:30 PM CrossFit
1 x 2 @ 295 lbs
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