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Components
Single Arm Dumbell Ha ...
Close Grip Bench
Face Pulls
Chin-Up
Behind the Neck Press
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
WOD
MONDAY 5.16.16 - 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):
22 (9/13)
WOD
MONDAY 5.16.16
Warm-up
2 Rounds:
-6 (each side) lying side raise * 4 count lower
-10 Cuban Press
-8 (each side) alt medball push-ups
-10 supine pull-ups
-5 lying medball toss
Single Arm Dumbell Hang Snatch (4X3)
*rest 1 minute between sets
Close Grip Bench (4X6)
*72.5,77.5,82.5,87.5,90%
** Superset with face-pulls
Face Pulls (4X10)
*Rest 2 minutes before starting next set of close grip
Chin-Up (4X6)
*4 count lower
**superset with Behind the neck press
Behind the Neck Press (4X12)
*AHAP
**Rest 2 minutes before starting next set of chin-ups
Metcon (Time)
For Time:
5 rounds
30 DU's
15 Ring Dips
7 Burpee Pull-Ups
* DU's mod 2:1
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 16, 2016
Leaderboard
Men's Single Arm Dumbell Ha ...
Josh Randels
04/11/2016
4 x 3 @ 50 lbs
Silky Johnson
04/18/2016
4 x 3 @ 50 lbs
Robert Lee
05/11/2016
4 x 3 @ 50 lbs
Women's Single Arm Dumbell Ha ...
Private
05/23/2016
4 x 3 @ 25 lbs
Maura Sobremesana
05/16/2016
4 x 3 @ 25 lbs
Male Athletes
1
Tannen
Mitchell-B ...
5:30 PM CrossFit
4 x 3 @ 65 lbs
2
cameron
lundin
5:30 PM CrossFit
4 x 3 @ 55 lbs
3
A
G
9:30 AM CrossFit
4 x 3 @ 45 lbs
3
Ben
Breslin
5:30 PM CrossFit
4 x 3 @ 45 lbs
3
chris
pinnick
4:30 PM CrossFit
4 x 3 @ 45 lbs
3
Derek
Smith
5:30 PM CrossFit
4 x 3 @ 45 lbs
3
Robbie
McMath
12:00 PM CrossFit
4 x 3 @ 45 lbs
3
Walter
Daumler
6:30 PM CrossFit
4 x 3 @ 45 lbs
4
Patrick
Wassrman
4:30 PM CrossFit
4 x 3 @ 35 lbs
Female Athletes
1
Charlie
Brown
6:30 PM CrossFit
4 x 3 @ 35 lbs
1
Hilary
Boyd
4:30 PM CrossFit
4 x 3 @ 35 lbs
built up
1
Nicole
Rieger
12:00 PM CrossFit
4 x 3 @ 35 lbs
2
Private
6:30 PM CrossFit
4 x 3 @ 25 lbs
2
Holly
Getz
4:30 PM CrossFit
4 x 3 @ 25 lbs
2
Jenna
Daley
6:00 AM CrossFit
4 x 3 @ 25 lbs
2
Maura
Sobremesana
6:30 PM CrossFit
4 x 3 @ 25 lbs
2
Natasha
Brown
9:30 AM CrossFit
4 x 3 @ 25 lbs
2
Shauna
Jardon
6:00 AM CrossFit
4 x 3 @ 25 lbs
3
Alyssa
Valdez
6:30 PM CrossFit
4 x 3 @ 20 lbs
3
Private
9:30 AM CrossFit
4 x 3 @ 20 lbs
4
Christine
Hayes
6:30 PM CrossFit
4 x 3 @ 15 lbs
4
Erica
Rewsdottir
9:30 AM CrossFit
4 x 3 @ 15 lbs
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