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Components
Top to bottom Clean
Pause Back Squat (5 s ...
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 7.29.16 - 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):
11 (6/5)
Workout
FRIDAY 7.29.16
Warm-up
2 rounds:
20 sliding mountain climbers
10 banded squat abductions (4 second lower)
10 medball cleans. (20/14)
Top to bottom Clean (5X1)
Clean complex from 3 positions:
Hi-hang
Hang
Ground
*build to 70%
** rest :90 between sets
Pause Back Squat (5 seconds) (3X5)
*60% of 1RM back squat
*rest 2:00 between sets
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
15/12 calorie row
10 KB Headcutters (53/35)
8 HR push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 29, 2016
Leaderboard
Men's Top to bottom Clean
Robert Lee
07/29/2016
5 x 1 @ 135 lbs
Women's Top to bottom Clean
Private
07/29/2016
5 x 1 @ 95 lbs
Male Clients
1
Juan
Baltierra
5:30 PM CrossFit
5 x 1 @ 185 lbs
2
Bob
Roehrenbach
6:30 PM CrossFit
5 x 1 @ 155 lbs
2
jair
batista
12:00 PM CrossFit
5 x 1 @ 155 lbs
3
Brian
Hulsey
12:00 PM CrossFit
5 x 1 @ 135 lbs
3
Peter
Ngo
4:30 PM CrossFit
5 x 1 @ 135 lbs
3
Robert
Lee
9:30 AM CrossFit
5 x 1 @ 135 lbs
Female Clients
1
Natasha
Brown
9:30 AM CrossFit
5 x 1 @ 115 lbs
2
Nicole
Rieger
12:00 PM CrossFit
5 x 1 @ 105 lbs
3
Private
9:30 AM CrossFit
5 x 1 @ 95 lbs
4
Christine
Hayes
4:30 PM CrossFit
5 x 1 @ 70 lbs
5
Amanda
Perkins
9:30 AM CrossFit
5 x 1 @ 55 lbs
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