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Components
Bear Complex
Metcon
Hello Dollys
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
01Jun2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 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
01Jun2015
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: Sampson, Pigeon, Anchored T-Spine
Strength & Skill
Bear Complex (1-2-3-4-3-2-1 Reps)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bear Complex
**Work on form & flow. As you are progressing through the complex, identify the area of the weakest. Write the identified movement on the board, for further work throughout the week.
**The goal is to progress through the complex reps without resetting/dropping the bar.
Metcon
Metcon (12 Rounds for reps)
01June2015
12 Min. EMOM of:
12 x Wall Balls (20# / 14#)
6 x Hand Release Push-Ups
--Plank Position--
**Resting only in Plank position.
Homework
Hello Dollys (130 Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 01, 2015
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
6:00 PM CrossFit
1 x 2 @ 185 lbs
2
Garrett
Kelley
6:00 AM CrossFit
1 x 1 @ 165 lbs
My transitions from pc to fs to pp to bs are not fluid. I need to...
3
Tony
Suzda
6:00 PM CrossFit
1 x 4 @ 105 lbs
3
Mike
Conway
6:00 PM CrossFit
1 x 1 @ 105 lbs
75, 75, 95, 95, 95, 105, 105
4
Ninette
Campbell
5:00 PM CrossFit
1 x 3 @ 95 lbs
4
Samantha
Williams
5:00 PM CrossFit
1 x 2 @ 95 lbs
4
Kit
Mackie
9:30 AM CrossFit
1 x 1 @ 95 lbs
4
Mike
Smith
6:00 AM CrossFit
1 x 1 @ 95 lbs
5
Elise
Hodges
5:00 PM CrossFit
1 x 2 @ 85 lbs
55,65,75,85
5
Valla
Bethel
9:30 AM CrossFit
1 x 2 @ 85 lbs
55-65-65-75-85-95
6
Scott
Dougherty
6:00 AM CrossFit
1 x 1 @ 65 lbs
7
Tabitha
Osiier
6:00 AM CrossFit
1 x 1 @ 55 lbs
Bear Complex (1-2-3-4-3-2-1 Reps)
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