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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
19Aug2015 - 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
19Aug2015
Warm-up
10 Minute Kettlebell Warm Up
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)
Stretches: Pec/Lat, Oly Wall Sit, Posterior Chain Floss
Metcon
Metcon (Weight)
19Aug2015
Work Capacity Partner WOD for Weight:
0-10 min. - Ground to Overhead
**1 min. Rest/Adjust Weights
10-20 min. - Back Squat
**1 min. Rest/Adjust Weights
20-30 min. -Deadlift
**Between partners (1 active, 1 passive), you are to move as much weight as possible in 10 min. for each movement.
**The bar weights can vary in ability, but the total weight moved will be accumulative.
**Light or Heavy, form must be safe & correct for it to count.
**Back Squats are pulled from the floor or passed
Homework
Partner Mobility Drills for Shoulder & Posterior Chain
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 19, 2015
Clients:
Men / Women
All Clients
Clients
1
Dusty
Schmidt
9:30 AM CrossFit
66300 lbs
With Eric Priaulx
2
Jeff
Farris
6:00 PM CrossFit
47505 lbs
25345, 75@75, 57@135, 65@185 With Tony
2
Tony
Suzda
6:00 PM CrossFit
47505 lbs
with Jeff
3
Dave
Russell
4:00 PM CrossFit
47365 lbs
95, 135, 155
3
Kyle
Hardy
4:00 PM CrossFit
47365 lbs
95, 135, 155
4
Brad
Eisel
6:00 AM CrossFit
46625 lbs
4
Dusty
Kerr
6:00 AM CrossFit
46625 lbs
with Brad
5
Grant
Burdeau
5:00 PM CrossFit
44315 lbs
w jason
5
Jason
Mashburn
5:00 PM CrossFit
44315 lbs
w/Grant #100 snatch, #100 BS, #115 Deadlift
6
Jeff
Greene
9:30 AM CrossFit
42885 lbs
W/Pat
7
Chad
Miller
6:00 AM CrossFit
40730 lbs
with Lars
7
Lars
Johansen
6:00 AM CrossFit
40730 lbs
with chad
8
Amy
McBride
6:00 PM CrossFit
29690 lbs
8
Ninette
Campbell
6:00 PM CrossFit
29690 lbs
9
Private
6:00 PM CrossFit
27095 lbs
10
Colin
Wright
6:00 AM CrossFit
20820 lbs
11
Jonelle
Harris
5:00 PM CrossFit
13175 lbs
#85 for each movement
12
Karen
Boulware
5:00 PM CrossFit
8800 lbs
50 oh 50 back squat 65 deadlift 35 50 70
13
Lane
Forhetz
6:00 PM CrossFit
1510 lbs
75# for all C&J 91reps BS 63reps DL48 reps back tight
14
Mike
Smith
5:00 PM CrossFit
30125 lbs
W
15
Kelly
Forhetz
6:00 PM CrossFit
27095 lbs
45 lb for clean and jerk 45 lb for back squat 65 lb for deadlift....
16
Mia
Mudd
5:00 PM CrossFit
14350 lbs
16
Shequia
Mashburn
5:00 PM CrossFit
14350 lbs
17
George
Boulware
5:00 PM CrossFit
13100 lbs
18
Lauren
Lewis
6:00 AM CrossFit
10355 lbs
19
Linda
Boman
6:00 AM CrossFit
7260 lbs
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