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Components
3-Position Squat Cleans
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
29Sept2014 - 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
29Sept2014
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: Elbow Flexion, Sampson Dislocates (6 each Leg), Mid-low back Roll
Strength & Skill
3-Position Squat Cleans (10 rounds of 1 rep)
Three cleans in consecutive motion, but pulled from different positions. The start positions are the high hang (pockets), hang (inch above the knee), and floor positions.
Metcon
Metcon (AMRAP - Rounds)
29Sept2014
11 minute AMRAP of :
20 x Mid Hang Cleans (95# / 65#)
20 x Pistol Squats (10/10)
20 x Ring Dips
**Rx Plus Allowed**
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 29, 2014
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
6:00 PM CrossFit
1 x 1 @ 225 lbs
2
Trenton
Campbell
4:30 PM CrossFit
1 x 1 @ 195 lbs
3
Jordan
Hildebrand
4:30 PM CrossFit
1 x 1 @ 185 lbs
4
Paul
Collum
6:00 AM CrossFit
1 x 1 @ 155 lbs
5
Rebecca
Hildebrand
4:30 PM CrossFit
1 x 1 @ 110 lbs
65; 65; 75; 75; 85; 95; 95; 105; 110; 115 (failed high pull)
6
Justin
Stein
9:30 AM CrossFit
1 x 1 @ 95 lbs
7
Kim
Stock
6:00 PM CrossFit
5 x 1 @ 75 lbs
7
Alyssa
Akers
6:00 PM CrossFit
1 x 1 @ 75 lbs
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