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Components
Deadlift
Ring Rows
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
WEDNESDAY 7.27.16 - 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):
15 (5/10)
Workout
WEDNESDAY 7.27.16
Warm-up
500M Row
5 Min Pigeon Stretch, Hip openers
then
2 Rounds
10 Good Mornings (45/35)
10 Deadlifts
10 Bent Over Barbell Row
10 Front Squats
1A: Deadlift (4X5)
Deadlift
*70% 1RM
1B: Ring Rows (4X10)
Ring Rows
Superset with deadlifts
-rest :90 between sets
Metcon (Time)
For Time:
21.15.9
Front Squat (95/65)
Bar facing burpee
CASHOUT
100 Abmat Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 27, 2016
Male Clients
1
Juan
Baltierra
6:30 PM CrossFit
1 x 1 @ 345 lbs
2
Robbie
McMath
6:30 PM CrossFit
4 x 5 @ 265 lbs
3
Ryan
McNamara
4:30 PM CrossFit
1 x 1 @ 255 lbs
4
Jeff
Bates
9:30 AM CrossFit
1 x 1 @ 195 lbs
5
Derek
Smith
5:30 PM CrossFit
1 x 1 @ 185 lbs
Female Clients
1
Shantez
Willis
6:00 AM CrossFit
1 x 1 @ 235 lbs
2
Erica
Rew
9:30 AM CrossFit
4 x 5 @ 185 lbs
2
Natasha
Brown
12:00 PM CrossFit
4 x 5 @ 185 lbs
3
Jenna
Daley
6:00 AM CrossFit
1 x 1 @ 175 lbs
3
Nicole
Rieger
12:00 PM CrossFit
1 x 1 @ 175 lbs
4
Charlie
Brown
5:30 PM CrossFit
1 x 1 @ 165 lbs
5
Private
9:30 AM CrossFit
4 x 5 @ 155 lbs
6
Lindsey
Chapin
12:00 PM CrossFit
1 x 1 @ 150 lbs
7
Private
5:30 PM CrossFit
1 x 1 @ 135 lbs
8
Amanda
Perkins
9:30 AM CrossFit
1 x 1 @ 95 lbs
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