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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
20June2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
CrossFit Express Class
6:00 PM CrossFit
7:00 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
20June2017
Karen Shebik
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
Strength & Skill
Deadlift (Build to a heavy 2 rep)
Deadlift
Metcon
Metcon (Time)
3 RFT:
600m Run
16 Deadlifts
60 Double Unders
Bar Weights:
Rx+ 315/205
Rx 225/155
Sc Wt: Moderately heavy, but able to rep with good form.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 20, 2017
Clients:
Men / Women
All Clients
Clients
1
Dusty
Schmidt
9:30 AM CrossFit
1 x 2 @ 455 lbs
2
Justin
Fadler
6:00 AM CrossFit
1 x 2 @ 425 lbs
3
Caleb
Welchans
6:00 AM CrossFit
1 x 2 @ 405 lbs
4
Greg
Mathison
4:00 PM CrossFit
2 x 2 @ 365 lbs
1st day back in 3 weeks.
4
Gary
Hilligoss
12:00 PM CrossFit
1 x 2 @ 365 lbs
4
Justin
Stein
9:30 AM CrossFit
1 x 2 @ 365 lbs
5
Colin
Wright
6:00 PM CrossFit
1 x 2 @ 335 lbs
5
Kyle
Hardy
12:00 PM CrossFit
1 x 2 @ 335 lbs
6
Greg
Cochran
6:00 PM CrossFit
1 x 3 @ 315 lbs
6
Aaron
Emerson
12:00 PM CrossFit
1 x 2 @ 315 lbs
7
Derrick
Lehman
9:30 AM CrossFit
1 x 2 @ 275 lbs
7
Kyle
Schreiber
6:00 AM CrossFit
1 x 2 @ 275 lbs
8
Scott
Dougherty
12:00 PM CrossFit
1 x 2 @ 255 lbs
9
Andrew
Stitzel
6:00 PM CrossFit
1 x 2 @ 225 lbs
10
Bob
Portell
6:00 PM CrossFit
3 x 2 @ 215 lbs
10
Jonelle
Harris
9:30 AM CrossFit
1 x 2 @ 215 lbs
11
Karen
Shebik
12:00 PM CrossFit
1 x 2 @ 195 lbs
12
Shane
Briscuso
4:00 PM CrossFit
6 x 5 @ 155 lbs
13
Teresa
Koebbe
6:00 AM CrossFit
1 x 2 @ 145 lbs
14
Becca
Brenner
7:00 PM CrossFit
5 x 3 @ 125 lbs
14
Kairsti
Goodrich
6:00 AM CrossFit
2 x 2 @ 125 lbs
14
Lindsay
Bass
4:00 PM CrossFit
1 x 2 @ 125 lbs
15
Karen
Nightingale
6:00 AM CrossFit
1 x 2 @ 115 lbs
16
Zachary
Hollenbeck
CrossFit Express Class
1 x 16 @ 95 lbs
17
Sara
Kettle
6:00 AM CrossFit
1 x 2 @ 55 lbs
18
Brian
Roby
4:00 PM CrossFit
1 x 1 @ 245 lbs
Highest rep of 2, #225
18
Jeff
Farris
7:00 PM CrossFit
1 x 1 @ 395 lbs
18
Zoya
Bielecki
6:00 AM CrossFit
1 x 1 @ 145 lbs
progressed from = + 10 lbs. + 20 lbs., + 30 lbs. , +2 10s & 1 25 ...
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