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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
27Aug2014 - 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
27Aug2014
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Foam Roll Back, T-Twist/Scorpion
Strength & Skill
Deadlift (5-5-5-5-5-5)
Deadlift
*Warm up to your 85% 1RM, then start your sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
27Aug2014
Work Capacity & Recovery
3 Min AMRAP
10 x Power Snatch
5 x Box Jumps
- 2 Min Rest -
3 Min AMRAP
10 x Power Clean
5 x Burpees
- 2 Min Rest -
3 Min AMRAP
10 x Push Jerk
5 x Jump Lunge (L/R=1)
**Barbells set @ 95# / 65#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 27, 2014
Clients:
Men / Women
All Clients
Clients
1
Trenton
Campbell
6:00 PM CrossFit
1 x 5 @ 415 lbs
2
Scott
Carver
6:00 PM CrossFit
1 x 5 @ 355 lbs
3
Jordan
Hildebrand
4:30 PM CrossFit
1 x 5 @ 335 lbs
4
Tony
Suzda
6:00 PM CrossFit
1 x 5 @ 290 lbs
5
Kyle
Hardy
9:30 AM CrossFit
2 x 5 @ 275 lbs
6
Alex
Watson
6:00 PM CrossFit
1 x 5 @ 245 lbs
7
Ninette
Campbell
4:30 PM CrossFit
2 x 5 @ 225 lbs
3x5 @205#
7
Justin
Stein
9:30 AM CrossFit
1 x 5 @ 225 lbs
8
Rebecca
Hildebrand
4:30 PM CrossFit
4 x 5 @ 185 lbs
145, 165, 185, 185, 185, 185
9
Sarah
Carroll
4:30 PM CrossFit
6 x 5 @ 175 lbs
9
Kit
Mackie
4:30 PM CrossFit
5 x 5 @ 175 lbs
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