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Components
Squat Clean
Sumo Deadlift
Dynamic Band Pulls
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 7.15.16 - 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):
14 (7/7)
Workout
FRIDAY 7.15.16
1: Squat Clean (4X2)
Squat Clean
2X2@80%
2X2@85%
*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 dynamic band pulls
Dynamic Band Pulls (4X5)
Metcon (Time)
For Time:
3 Rounds
400M Run
15 Thrusters (95/65)
400M Run
12 Thrusters
400M Run
9 Thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 15, 2016
Male Clients
1
Prince
Jahi
9:30 AM CrossFit
4 x 2 @ 295 lbs
2
jair
batista
12:00 PM CrossFit
4 x 2 @ 190 lbs
3
Jorge
Martin
9:30 AM CrossFit
4 x 2 @ 185 lbs
4
Robbie
McMath
12:00 PM CrossFit
4 x 2 @ 175 lbs
5
Derek
Smith
4:30 PM CrossFit
4 x 2 @ 170 lbs
6
chris
pinnick
12:00 PM CrossFit
4 x 2 @ 165 lbs
7
Fred
McNab
12:00 PM CrossFit
4 x 2 @ 110 lbs
Female Clients
1
Hilary
Boyd
12:00 PM CrossFit
4 x 2 @ 135 lbs
125/125/135/135
2
Lindsey
Chapin
4:30 PM CrossFit
4 x 2 @ 125 lbs
2
Natasha
Brown
9:30 AM CrossFit
4 x 2 @ 125 lbs
3
Private
9:30 AM CrossFit
4 x 2 @ 105 lbs
4
Charlie
Brown
6:00 AM CrossFit
4 x 2 @ 95 lbs
5
Amanda
Perkins
9:30 AM CrossFit
4 x 2 @ 50 lbs
6
Erica
Rew
9:30 AM CrossFit
2 x 2 @ 120 lbs
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