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Components
Overhead Squat
Hang Power Snatch
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
23December2016 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 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
23December2016
Warm-up
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Strength & Skill
PRIM: Overhead Squat (5 sets of 3 reps)
Overhead Squat
AUX: Hang Power Snatch (5 sets of 6 reps )
Hang Power Snatch
-Weight should be moderate, but not compromise form
-Focus on explosive hips
Metcon
Metcon (AMRAP - Rounds and Reps)
For 10 min, ascend by 3 reps
-Pendlay Rows
-Thrusters
Bar Wts:
Rx+ 115/75
Rx 95/65
Sc75/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 23, 2016
Clients:
Men / Women
All Clients
Clients
1
Andrew
Stitzel
9:30 AM CrossFit
5 x 3 @ 165 lbs
2
Colin
Wright
4:00 PM CrossFit
5 x 3 @ 75 lbs
3
Private
4:00 PM CrossFit
5 x 3 @ 65 lbs
4
Calvin
Nagle
6:00 AM CrossFit
5 x 3 @ 45 lbs
5
Private
9:30 AM CrossFit
2 x 3 @ 85 lbs
5
Justin
Fadler
9:30 AM CrossFit
2 x 3 @ 135 lbs
5
Ninette
Campbell
9:30 AM CrossFit
2 x 3 @ 85 lbs
5
Anthony
Hodges
9:30 AM CrossFit
1 x 3 @ 205 lbs
5
Jeff
Farris
9:30 AM CrossFit
1 x 3 @ 185 lbs
5
Justin
Stein
9:30 AM CrossFit
1 x 3 @ 215 lbs
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