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Components
Back Squat
Metcon
Glute-Ham Raises
Overhead Squat
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 9.19.16 - 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):
25 (13/12)
Workout
MONDAY 9.19.16
Retest week from when we first started our cycle . 8.8.16 is when we did this metcon. Good Luck!
Warm-up
1000M Row
Then
2:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press
1: Back Squat (1RM)
Back Squat
MC: Metcon (Time)
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans
*mod for HSPU's is Push Press.
SC1: 95/65
SC2: 75/55
** mod weights for PC.
SC1: 135/95
SC2: 115/75
*** 20min cap
EC1: Glute-Ham Raises (ME in 1 minute)
COMPETITORS EXTRA CREDIT #1
*holding 25/15 plate to chest
EC2: Overhead Squat (ME in 1 minute)
COMPETITORS EXTRA CREDIT #2
*body weight OHS
** full pause at bottom and top
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 19, 2016
Male Clients
1
Ryan
Vanvoorhis
4:30 PM CrossFit
1 x 1 @ 410 lbs
2
Tannen
Mitchell
5:30 PM CrossFit
1 x 1 @ 405 lbs
3
Ben
Sauer
5:30 PM CrossFit
1 x 1 @ 395 lbs
415F
4
Bob
Roehrenbach
6:30 PM CrossFit
1 x 1 @ 355 lbs
4
Juan
Baltierra
6:30 PM CrossFit
1 x 1 @ 355 lbs
uuu!
5
Reece
Cochran
12:00 PM CrossFit
1 x 1 @ 325 lbs
6
Ryan
McNamara
4:30 PM CrossFit
1 x 1 @ 307.5 lbs
7
Eric
Crowley
9:30 AM CrossFit
1 x 1 @ 305 lbs
8
Robbie
McMath
4:30 PM CrossFit
1 x 1 @ 285 lbs
9
Private
9:30 AM CrossFit
1 x 1 @ 260 lbs
10
Dustin
Riat
6:30 PM CrossFit
1 x 1 @ 255 lbs
11
David
Knapp
5:30 PM CrossFit
1 x 1 @ 250 lbs
12
Derek
Smith
5:30 PM CrossFit
1 x 1 @ 185 lbs
Crushing it.
Female Clients
1
simone
kalhorn
6:00 AM CrossFit
1 x 1 @ 265 lbs
2
Natasha
Brown
9:30 AM CrossFit
1 x 1 @ 245 lbs
3
Erica
Rew
9:30 AM CrossFit
1 x 1 @ 215 lbs
4
Private
9:30 AM CrossFit
1 x 1 @ 185 lbs
4
Jenna
Daley
6:00 AM CrossFit
1 x 1 @ 185 lbs
5
Private
5:30 PM CrossFit
1 x 1 @ 170 lbs
5
Charlie
Brown
5:30 PM CrossFit
1 x 1 @ 170 lbs
6
Melissa
Wood
6:30 PM CrossFit
1 x 1 @ 155 lbs
Easing my way back up...
7
Beth
Heyer
6:00 AM CrossFit
1 x 1 @ 145 lbs
8
Pilar
Perez
9:30 AM CrossFit
1 x 1 @ 140 lbs
9
Amanda
Perkins
5:30 PM CrossFit
1 x 1 @ 125 lbs
9
Sarah
Massena
9:30 AM CrossFit
1 x 1 @ 125 lbs
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