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Components
Team ZEUS
Low Bar Back Squat
Bear Complex WOD
90/45/45 Plank
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
03Apr2015 - 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
03Apr2015
Warm-up
Team ZEUS (3 Rounds for time)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Stretches: Interior/Exterior Mobilization, 3rd World, T-Twist/Scorpion
Strength & Skill
Low Bar Back Squat ([7.5.3] 3-3-3-3-ME)
Metcon
Bear Complex WOD (5 Rounds for weight)
Complete 5 rounds:
Complete the following cycle 7 times each round:
-Power Clean
-Front Squat
-Overhead Press
-Back Squat
-Overhead Press
+Rest as needed between rounds
*Do not drop the weight. Stay connected through the round.
**If weight is dropped, count number of drops and perform 8 times the amount of burpees as a penalty.
***Work up the heaviest weight possible.
Homework
90/45/45 Plank (2 Rds.)
90 sec. Front
45 sec. Left
45 sec. Right
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 03, 2015
Clients:
Men / Women
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