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Components
Back Squat
Shoulder Press
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 9.5.16 - 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):
5 (3/2)
Workout
MONDAY 9.5.16
LABOR DAY SCHEDULE Open Gym: 8:00am-10:00am WOD: 10:00am- 11:00am ** all other classes cancelled
Warm-up
Coaches choice
10 min
1: Back Squat (5X5)
Back Squat
*77.5% of 1RM
20 minutes
2: Shoulder Press (4X4)
Shoulder Press
*80% of 1RM
** 1X4 @ 75% before starting working sets
10 minutes
MC: Metcon (Time)
5 Rounds For Time:
45 DU's
15 Push Jerk
3 Rope Climb
Push Jerk
RX+ 135/95
RX 115/80
SC1 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 05, 2016
Male Clients
1
Reece
Cochran
9:30 AM CrossFit
5 x 5 @ 235 lbs
1
Ryan
McNamara
9:30 AM CrossFit
5 x 5 @ 235 lbs
2
Ryan
Collette
9:30 AM CrossFit
5 x 5 @ 225 lbs
Female Clients
1
Private
9:30 AM CrossFit
5 x 5 @ 165 lbs
2
Ellie
Carter
9:30 AM CrossFit
5 x 5 @ 150 lbs
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