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Components
Halting Snatch Grip D ...
Power Snatch
Continuous Pull-ups
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
25Sept2014 - 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
25Sept2014
Warm-up
Warm Up # 1 (Jump Rope)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
Load two bars, one heavy for HSGDL's and one light for Power Snatch. These two movements are performed in sequences. HSGDL's to gain a steady load to the hips and PS's to finish the explosive movement w/ concentration on form.
Halting Snatch Grip Deadlift (5-5-5-3-3-3)
Halting Snatch Grip Deadlift
Power Snatch (8-8-8-6-6-6)
Power Snatch
Metcon
Continuous Pull-ups (AMRAP - Rounds and Reps)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 25, 2014
Clients:
Men / Women
All Clients
Clients
1
Amy
Ballweg
6:00 PM CrossFit
6 x 3 @ 30 lbs
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