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Components
Squat Clean
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 2.13.17 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
MONDAY 2.13.17
WU:
500M Row
Roll Out/Mobilize any tight areas
Barbell Warm Up
then
AMRAP 4:00
3 Squat Cleans 50% of 1RM
6 Bar Facing Burpees
1: Squat Clean (5X3)
Squat Clean
* Drop and Reset (Start around 80%) SLIGHTLY HEAVIER THAN WEEK 2
MC: Metcon (Time)
RX
3 Rounds:
30 Wallballs 20/14lbs
25 Weighted Sit-Ups
20 Hand Release Push-Ups
RX+
3 Rounds:
30 Wallballs 20/14lbs
25 GHD Sit Ups
20 Kipping Handstand Push-Ups
EC1: Metcon (Distance)
EXTRA CREDIT #1
4 Rounds:
3 Minutes Row for distance
3 Minutes Bike for distance
Rest 2:00
*Alternating starting movements
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 13, 2017
Male Clients
1
Juan
Baltierra
6:30 PM CrossFit
5 x 3 @ 245 lbs
2
A
V
6:30 PM CrossFit
5 x 3 @ 225 lbs
3 sets
2
Dallas
Gotschall
4:30 PM CrossFit
5 x 3 @ 225 lbs
3
Ben
Breslin
4:30 PM CrossFit
5 x 3 @ 195 lbs
4
Steven
Barnett
6:30 PM CrossFit
5 x 3 @ 165 lbs
5
David
Nelson
12:00 PM CrossFit
5 x 3 @ 125 lbs
6
Ben
Sauer
5:30 PM CrossFit
1 x 3 @ 275 lbs
225,245,255,265,275
Female Clients
1
simone
kalhorn
6:00 AM CrossFit
5 x 3 @ 145 lbs
2
Lindsey
Chapin
12:00 PM CrossFit
5 x 3 @ 130 lbs
3
Private
5:30 PM CrossFit
5 x 3 @ 120 lbs
4
Jenna
Daley
6:00 AM CrossFit
5 x 3 @ 115 lbs
5
Ashlynn
Mondragon
4:30 PM CrossFit
5 x 3 @ 105 lbs
6
Maura
Sobremesana
4:30 PM CrossFit
5 x 3 @ 100 lbs
7
tamara
rinehart
4:30 PM CrossFit
5 x 3 @ 95 lbs
8
Stephanie
Marnocha
6:00 AM CrossFit
5 x 3 @ 75 lbs
9
Shauna
Jardon
6:00 AM CrossFit
5 x 3 @ 55 lbs
Just working on form
10
Charlie
Brown
5:30 PM CrossFit
1 x 3 @ 145 lbs
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