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Components
Overhead Squat
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
20Aug2014 - 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
20Aug2014
Warm-up
Warm Up #6 (Run)
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Stretches: Band Pull, Interior/Exterior Mobilization, Rib Mobilization
Strength & Skill
Overhead Squat (3/10-3/10-3/10)
Overhead Squat
**Build up to 85% 1RM, for 3 rep.
**Use 40-50% 1RM, for 10 rep.
Squat Snatch (5-5-5)
Squat Snatch
Metcon
Metcon (Time)
20Aug2014
4 Rounds For Time of:
10 x Deadlifts (225# / 185#)
250 meter Run
10 x Handstand Push Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 20, 2014
Clients:
Men / Women
All Clients
Clients
1
Jordan
Hildebrand
4:30 PM CrossFit
1 x 3 @ 115 lbs
1
Justin
Stein
9:30 AM CrossFit
1 x 3 @ 115 lbs
1
Pat
Hertzel
9:30 AM CrossFit
1 x 3 @ 115 lbs
2
Rebecca
Hildebrand
4:30 PM CrossFit
1 x 3 @ 65 lbs
65#/33#; 65#/33#; 65#/33#
3
Alyssa
Akers
6:00 PM CrossFit
1 x 3 @ 55 lbs
4
Allie
Eskelsen
6:00 PM CrossFit
1 x 3 @ 50 lbs
15@PVC 3@35# – 10@35# 3@50# – 10@35#
5
Ellen
Stein
6:00 AM CrossFit
1 x 3 @ 45 lbs
5
Ginny
Hardy
9:30 AM CrossFit
1 x 3 @ 45 lbs
5
Krista
Hertzel
6:00 AM CrossFit
1 x 3 @ 45 lbs
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