• 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

3/11/19? /#80 Barbell Club

By Wodify Admin | In WOD | on March 10, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

500m Row

2 rounds

Hip band overs x20ttl

Reverse lunge to rotation x10ttl

Barbell Primer 2x

RDL x10

Back squat x10

Barbell Cossack squats x10

Weightlifting

Back Squat 5×5

Back Squat 5×5 @75% of 1RM + DB Reverse lunges x10ea do not alternate (15lbs)

Core Work

3 rounds

Leg lifts x10

Seated knee tuck x20

Crunch heel taps x30

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

KB swings x30 (30lbs)

Ab mat sit ups x30

Row 30 cals

Box Jump x15

Goblet Squat x15 (30lbs)
35lbs Rx+

OSC

Back Bro

3 rounds

DB upright rows x12

DB S/A High rows x12ea

Warm-up

#80BBC

20 cal bike

2 rounds

Hip band overs x20ttl

Reverse lunge rotation x20ttl

Barbell Primer 2x

RDL X10

Back Squat x10

Barbell Cossack x10ttl

Weightlifting

Back Squat 5×6

Back Squat 5×6 @65% of 1RM + DB alt Front Delt raises x10ttl

Incline Bench press 4×8

Incline Bench press 4×8 @40-50% of 1RM Bench. Superset with weighted sit ups x20(20lbs DB)

Accessories

Finisher

3 rounds

Yoke Walk 200ft

Seated knee tucks x20

Barbell Russian Step ups x10ttl (55lbs)

DB pull overs x20 (20/30lbs)

No Comments to "3/11/19? /#80 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Your email address will not be published.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Your email address will not be published.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.