• 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

5/9/19? /#119 Barbell Club

By Wodify Admin | In WOD | on May 8, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

1,000 m row

2 rounds

Banded Flys x20

Shoulder disconnect stretch : 15 sec

Weightlifting

Barbell Primer x2

Strict Press x10

RDL x10

Squat to Good Morning x10

Push Press (5×6)

Push Press 5×6 @75% or 70% of 1RM Bench. Super set with 200m run. :90 rest between each set.

Core Work

Core tabata

Seated knee tucks

Pulse ups

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

Wall Balls x20 (14lbs)

200m Row

Alt Snatches x30 (20lbs)

300m Row

Ab mat sit ups x40

:30 plank
+25lbs

OSC

Sprints

4 rounds

100m sprints

X20 light KB swings

Warm-up

#119 BBC

20 cal bike

3 rounds

Banded Good mornings x10

Banded Lateral walks x10ttl

Scorpions x20ttl

Accessories

2×15 Sumo Rack Pulls @55% of 1RM Deadlift

Sumo Deadlift (5×8)

Sumo Deadlift 5×8 @70% of 1RM + superset with Ab mat sit ups x20

Push Press (5×3)

Push Press 5×3 @72% of 1RM. Superset with S/L banded hamstring curls x12ea

Accessories

Finisher

3 rounds

DB walking lunges x20ttl

Push upsx10

KB Swings x20

No Comments to "5/9/19? /#119 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Your email address will not be published.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Your email address will not be published.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.