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Components
Squat Clean
Sumo Deadlift
Depth Jumps
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 7.8.16 - 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):
23 (14/9)
Workout
FRIDAY 7.8.16
1: Squat Clean (4X2)
Squat Clean
1X2@70%
1X2@75%
2X2@80%
*Rest :90 between each set
Sumo Deadlift (4X3)
*Start at 45% of 1RM of conventional deadlift
** the key is speed from bottom to top
***Superset with depth jumps
Depth Jumps (4X6)
* ( Box 24/20)
**rest :90 between sets
Metcon (Calories)
For Calories:
5 Rounds
10 Deadlifts
1 min max calorie row
* 50% of 1RM Deadlift
**rest 1 minute between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 08, 2016
Male Clients
1
Tannen
Mitchell
4:30 PM CrossFit
4 x 2 @ 225 lbs
2
Justin
Anderson
9:30 AM CrossFit
4 x 2 @ 215 lbs
3
Juan
Baltierra
5:30 PM CrossFit
4 x 2 @ 205 lbs
4
Koby
Sobremesana
4:30 PM CrossFit
4 x 2 @ 185 lbs
4
Ryan
Collette
9:30 AM CrossFit
4 x 2 @ 185 lbs
5
jair
batista
9:30 AM CrossFit
4 x 2 @ 175 lbs
5
Walter
Daumler
4:30 PM CrossFit
4 x 2 @ 175 lbs
6
chris
pinnick
4:30 PM CrossFit
4 x 2 @ 170 lbs
7
Michael
Philip
12:00 PM CrossFit
4 x 2 @ 165 lbs
8
Bob
Roehrenbach
9:30 AM CrossFit
4 x 2 @ 155 lbs
9
Bryan
McGee
6:00 AM CrossFit
4 x 2 @ 150 lbs
10
Jorge
Martin
5:30 PM CrossFit
4 x 2 @ 145 lbs
11
David
Knapp
4:30 PM CrossFit
4 x 2 @ 135 lbs
12
Troy
Raines
9:30 AM CrossFit
4 x 2 @ 115 lbs
Female Clients
1
Hilary
Boyd
6:00 AM CrossFit
4 x 2 @ 125 lbs
110/115/125/125
2
Lindsey
Chapin
12:00 PM CrossFit
4 x 2 @ 120 lbs
3
Natasha
Brown
9:30 AM CrossFit
4 x 2 @ 115 lbs
4
Private
6:00 AM CrossFit
4 x 2 @ 105 lbs
4
Charlie
Brown
5:30 PM CrossFit
4 x 2 @ 105 lbs
4
Maura
Sobremesana
4:30 PM CrossFit
4 x 2 @ 105 lbs
5
Melissa
Wood
6:30 PM CrossFit
4 x 2 @ 75 lbs
6
Amanda
Perkins
9:30 AM CrossFit
4 x 2 @ 50 lbs
7
Erica
Rew
9:30 AM CrossFit
3 x 2 @ 115 lbs
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