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Components
Metcon
Back Squat
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 5.7.18 - 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):
6 (3/3)
Workout
MONDAY 5.7.18
WU:
:30 Seconds
Easy Row/Bike
Active Spidermans
Medium Row/ Bike
Push-up to Down Dog
Faster Row/Bike
Air Squats
Barbell Warm-Up
3 Snatch Deadlifts
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balance
1: Metcon (Weight)
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.
1: Back Squat (CUSTOM)
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
*log 2 @ 94%
Rest 2-3 minutes between sets.
MC1: Metcon (AMRAP - Reps)
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
MC2: Metcon (AMRAP - Reps)
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
MC3: Metcon (AMRAP - Reps)
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
MC4: Metcon (AMRAP - Reps)
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 07, 2018
Male Clients
1
Juan
Baltierra
6:30 PM CrossFit
170 lbs
2
Matt
Kruzicki
6:00 AM CrossFit
135 lbs
3
Jordan
Rabold
6:30 PM CrossFit
0 lbs
Female Clients
1
Liz
Kwon
9:30 AM CrossFit
90 lbs
2
Ellie
Carter
6:00 AM CrossFit
75 lbs
3
Jenna
Daley
9:30 AM CrossFit
65 lbs
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