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Components
Split Jerk Hold
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
14September2017 - 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
14September2017
Don't forget to mark your calendars! The end of summer Hooverball
Warm-up
Warm Up # 4 (Step Ups)
2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees
1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Split Jerk Hold (5 Sets of 3 Reps, building weight)
Perform split jerk, hold position for 3-4 second then recover feet.
Metcon
Metcon (Time)
6 RFT:
25 Double Unders
5 Clean & Jerk
Barbell Weight:
Rx+ 205/135
Rx 155/105
Sc 115-95/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 14, 2017
Clients:
Men / Women
All Clients
Clients
1
Brendan
Wuest
CrossFit Express Class
5 x 3 @ 155 lbs
2
Kyle
Schreiber
6:00 AM CrossFit
5 x 3 @ 145 lbs
3
Justin
Stein
9:30 AM CrossFit
5 x 3 @ 135 lbs
4
Rebekah
Sillman
12:00 PM CrossFit
5 x 3 @ 65 lbs
5
Sara
Kettle
6:00 AM CrossFit
5 x 3 @ 45 lbs
6
Aaron
Emerson
12:00 PM CrossFit
2 x 3 @ 165 lbs
6
Andrew
Stitzel
CrossFit Express Class
2 x 3 @ 155 lbs
6
Private
4:00 PM CrossFit
2 x 3 @ 85 lbs
6
Elise
Hodges
12:00 PM CrossFit
1 x 3 @ 110 lbs
6
Nikki
Beitenman
7:00 PM CrossFit
1 x 3 @ 135 lbs
6
Ninette
Campbell
4:00 PM CrossFit
1 x 3 @ 115 lbs
6
Teresa
Koebbe
6:00 AM CrossFit
1 x 3 @ 85 lbs
45,55,65,75
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