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Components
Deadlift
Pause Low Hang Snatch
Metcon
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
TUESDAY 9.6.16 - 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):
27 (13/14)
Workout
TUESDAY 9.6.16
Warm-up
Forward Fold Pose 3:00
Lax Ball to Pecs and Front of Shoulder
4 Steady Rounds
10 Single-Leg Kettlebell Deadlifts
10 Hand Release Push Ups
Row 250m
10 minutes
1: Deadlift (1X3)
Deadlift
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.
2: Pause Low Hang Snatch (6X3)
*70-80% of 1RM
MC: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
4 Power Cleans
8 Push Ups
12 Air Squats
Power Cleans
RX+ 205/135
RX 185/115
SC1 155/105
EC1: Metcon (Time)
COMPETITORS EXTRA CREDIT #1
Sprint 800m x 2
Rest 3:00
Sprint 600m x 4
Rest 3:00
EC2: Metcon (Time)
COMPETITORS EXTRA CREDIT #2
Farmers Carry – 400m
*AHAP
**Rest as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 06, 2016
Male Clients
1
Ryan
Vanvoorhis
5:30 PM CrossFit
1 x 3 @ 455 lbs
2
Ben
Sauer
5:30 PM CrossFit
1 x 3 @ 445 lbs
3
Juan
Baltierra
6:30 PM CrossFit
1 x 3 @ 405 lbs
4
Tannen
Mitchell
6:30 PM CrossFit
1 x 3 @ 372.5 lbs
5
J.R.
Clore
5:30 PM CrossFit
1 x 3 @ 365 lbs
6
Ryan
Collette
4:30 PM CrossFit
1 x 3 @ 335 lbs
7
Robbie
McMath
5:30 PM CrossFit
1 x 3 @ 325 lbs
8
chris
pinnick
4:30 PM CrossFit
1 x 3 @ 305 lbs
9
Brian
Hulsey
6:30 PM CrossFit
1 x 3 @ 295 lbs
9
Private
9:30 AM CrossFit
1 x 3 @ 295 lbs
10
Reece
Cochran
12:00 PM CrossFit
1 x 3 @ 275 lbs
11
Ben
Breslin
4:30 PM CrossFit
1 x 3 @ 245 lbs
12
David
Knapp
6:30 PM CrossFit
1 x 3 @ 225 lbs
Female Clients
1
Erin
Bonthron
5:30 PM CrossFit
1 x 3 @ 255 lbs
2
simone
kalhorn
6:00 AM CrossFit
1 x 3 @ 245 lbs
3
Charlie
Brown
5:30 PM CrossFit
1 x 3 @ 215 lbs
4
Natasha
Brown
9:30 AM CrossFit
2 x 3 @ 205 lbs
5
Private
9:30 AM CrossFit
1 x 3 @ 200 lbs
6
Lindsey
Chapin
4:30 PM CrossFit
1 x 3 @ 195 lbs
7
Alyssa
Clore
5:30 PM CrossFit
1 x 3 @ 175 lbs
8
Private
5:30 PM CrossFit
1 x 3 @ 155 lbs
8
Cassandra
Nowaczyk
4:30 PM CrossFit
1 x 3 @ 155 lbs
9
Pilar
Perez
12:00 PM CrossFit
1 x 3 @ 135 lbs
10
Sarah
Massena
9:30 AM CrossFit
1 x 3 @ 125 lbs
11
yurima
castro
12:00 PM CrossFit
1 x 3 @ 115 lbs
12
Ellie
Carter
6:00 AM CrossFit
1 x 3 @ 105 lbs
13
Melissa
Wood
6:30 PM CrossFit
1 x 3 @ 95 lbs
Recovery day; went light
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