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Components
Low Bar Back Squat
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
03Nov2014 - 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
03Nov2014
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
Stretches: Band Pull, Rib Mobilization, Single Leg Flexion
Strength & Skill
Low Bar Back Squat (5-5-5-5-5)
Work full range of motion and bar position.
Metcon
Metcon (4 Rounds for weight)
03Nov2014
Snatch Ladder
3 min AMRAP (95# / 65# / 35#)
-1 min REST
3 min AMRAP (125# / 85# / 55#)
-1 min REST
3 min AMRAP (145# / 105# / 75#)
-1 min REST
3 min AMRAP (165# / 125# / 95#)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 03, 2014
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
6:00 PM CrossFit
1 x 5 @ 225 lbs
2
Justin
Stein
9:30 AM CrossFit
2 x 5 @ 175 lbs
2
Private
4:30 PM CrossFit
1 x 5 @ 175 lbs
3
Rebecca
Hildebrand
4:30 PM CrossFit
5 x 5 @ 145 lbs
4
Alyssa
Akers
6:00 PM CrossFit
1 x 5 @ 105 lbs
4
Ninette
Campbell
6:00 PM CrossFit
1 x 5 @ 105 lbs
5
Kim
Stock
6:00 PM CrossFit
2 x 5 @ 85 lbs
35--55--75--85--85
6
Kristin
Ruzicka
6:00 AM CrossFit
1 x 5 @ 65 lbs
95 for last 4 sets, 5, 8, 10, 10
7
Ellen
Stein
6:00 AM CrossFit
3 x 5 @ 45 lbs
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