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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 6.8.18 - 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):
16 (9/7)
Workout
FRIDAY 6.8.18
WU:
:45 Seconds
Easy Row
Active Spidermans
:30 Seconds
Medium Row
Active Samson
:15 Seconds
Faster Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
1: Front Squat (Build to a heavy 3)
Front Squat
MC1: Metcon (AMRAP - Reps)
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row
*Rest 5 minutes
MC2: Metcon (AMRAP - Reps)
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 08, 2018
Male Clients
1
Prince
Jahi
9:30 AM CrossFit
1 x 3 @ 355 lbs
2
Juan
Baltierra
6:30 PM CrossFit
1 x 3 @ 315 lbs
3
Ben
Sauer
4:30 PM CrossFit
1 x 3 @ 295 lbs
315x2
4
Chris
Benedict
4:30 PM CrossFit
1 x 3 @ 235 lbs
4
Miguel
Gonzalez
4:30 PM CrossFit
1 x 3 @ 235 lbs
5
Walter
Daumler
12:00 PM CrossFit
1 x 3 @ 215 lbs
6
Matt
Kruzicki
6:00 AM CrossFit
1 x 3 @ 185 lbs
7
Maximilliam
Cabrera
4:30 PM CrossFit
1 x 3 @ 175 lbs
8
Lou
Ashcraft
9:30 AM CrossFit
1 x 3 @ 135 lbs
Female Clients
1
Bria
Lee
5:30 PM CrossFit
1 x 3 @ 205 lbs
215x2 twice
2
Jenna
Daley
12:00 PM CrossFit
1 x 3 @ 145 lbs
glutes are still gone from Wednesday
2
Liz
Kwon
12:00 PM CrossFit
1 x 3 @ 145 lbs
Legs? Who needs legs?
3
Stephanie
Marnocha
12:00 PM CrossFit
1 x 3 @ 135 lbs
4
Pilar
Perez
9:30 AM CrossFit
1 x 3 @ 130 lbs
5
Private
9:30 AM CrossFit
3 x 6 @ 120 lbs
6
Alysia
Ramos
4:30 PM CrossFit
1 x 3 @ 95 lbs
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