• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

2/5/19? / #56 Barbell Club

By Wodify Admin | In WOD | on February 5, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

20 cal ski conditiong series :

For two rounds complete

5 cals on the ski and each movement in the scope of the 1 minute

1. BW squats x10

2. Push ups x10

3. Lateral lunges x10

4. Jump squats x10

5. KB swings x10

Barbell Primer 2 rounds

Goodmorning x10

Strict press x10

Row x10

Weightlifting

Push Press EMOM 10 mins

Start at @ 55% of 1rm “Bench Press” and build. Heavy KB swings 53lbs/35lbs

Even x10 Push Press Odd: Swings x10

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 cal bike

Barbell Rows (65lbs) x10

Burpees to box jumps x10

BW squats x20
RX+ 75llbs on Row

Goblet Squats x20lbs

OSC

Mini bro Circuit

3 rounds

Pull ups 4-8

Seated S/A Arnold Press x10ea

GHD sit upsx12

Warm-up

#56BBC

3 rounds

200m row

Banded fly’s x10

Single arm upright rows KB x10ea

Barbell primer 2 rounds

Strict press x10

Good Morning x10

Row x10

Weightlifting

Strict Press 5×5 @65 of 1RM

Strict Press 5×5 @65 of 1RM. Superset with S/A Rows x10ea. Push to achieve a 5RM effort on the strict starting at that percentage. Give the legs some rest before our heavy day of squatting tomorrow.

Conditioning

3 rounds

Waiter/ Farmer carry 200ft

10 cal ski

:45 sec weighted plank

Accessories

Finisher

3 rounds

Hammer curls x15

DB chest press x15

Weighted GHD x15

No Comments to "2/5/19? / #56 Barbell Club"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.