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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
30Oct2014 - 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
30Oct2014
Warm-up
Warm Up #5 (Row)
Complete 2 rounds
Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups
Stretches: Anchored T-Spine, T-Twist/Scorpion, Oly Wall Sit
Strength & Skill
Front Squat (5-10-15-20)
Front Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
30Oct2014
Death By Push & Pull
With a continuously running clock do one Push Up & one Pull Up the first minute, two Push Up & two Pull Ups the second minute, three Push Up & 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, October 30, 2014
Clients:
Men / Women
All Clients
Clients
1
Jordan
Hildebrand
9:30 AM CrossFit
1 x 20 @ 115 lbs
1
Justin
Stein
9:30 AM CrossFit
1 x 20 @ 115 lbs
1
Paul
Collum
6:00 AM CrossFit
1 x 20 @ 115 lbs
2
Alyssa
Akers
6:00 PM CrossFit
1 x 20 @ 75 lbs
2
Rebecca
Hildebrand
4:30 PM CrossFit
1 x 20 @ 75 lbs
5@55#, 10@65#, 10@95#, 15@85#, 20@75#
3
Ellen
Stein
6:00 AM CrossFit
1 x 20 @ 55 lbs
2 sets of 15 at 65
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