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Components
Power Snatch
Power Clean
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
WEDNESDAY 9.28.16 - 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):
20 (8/12)
Workout
WEDNESDAY 9.28.16
Warm-up
Steady 5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans (Light)
9 Calorie Row
1: Power Snatch (1RM)
Power Snatch
*15 min
**3 attempts
2: Power Clean (1RM)
*15 min
** 3 attempts
MC: Metcon (Time)
For Time:
10-1
Kettlebell Swings 70/53
HSPU
KB Swing
70/53 RX+
53/35 RX
Deficit Strict HSPU 45lb RX+
HSPU RX
*20 min cap
EC: Metcon (Time)
EXTRA CREDIT #1
3 Rounds for Time:
Run 800m
2K Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 28, 2016
Male Clients
1
Ryan
Vanvoorhis
9:30 AM CrossFit
1 x 1 @ 205 lbs
2
Tannen
Mitchell
4:30 PM CrossFit
1 x 1 @ 190 lbs
3
Juan
Baltierra
6:30 PM CrossFit
1 x 1 @ 175 lbs
4
Bob
Roehrenbach
5:30 PM CrossFit
1 x 1 @ 170 lbs
5
phillip
costas
9:30 AM CrossFit
1 x 1 @ 155 lbs
6
Robbie
McMath
4:30 PM CrossFit
1 x 1 @ 145 lbs
7
Jeff
Bates
9:30 AM CrossFit
1 x 1 @ 125 lbs
8
Ryan
McKeel
4:30 PM CrossFit
1 x 1 @ 120 lbs
Female Clients
1
Erin
Bonthron
4:30 PM CrossFit
1 x 1 @ 125 lbs
2
simone
kalhorn
6:00 AM CrossFit
1 x 1 @ 120 lbs
3
Lindsey
Chapin
4:30 PM CrossFit
1 x 1 @ 115 lbs
PR :-D
4
Shantez
Willis
9:30 AM CrossFit
1 x 1 @ 110 lbs
5
Hilary
Boyd
6:30 PM CrossFit
1 x 1 @ 100 lbs
6
Jenna
Daley
6:00 AM CrossFit
1 x 1 @ 95 lbs
7
Cassandra
Nowaczyk
6:30 PM CrossFit
1 x 1 @ 85 lbs
7
Ellie
Carter
5:30 PM CrossFit
1 x 1 @ 85 lbs
8
Charlie
Brown
4:30 PM CrossFit
1 x 1 @ 80 lbs
9
Private
9:30 AM CrossFit
1 x 1 @ 70 lbs
10
Sarah
BARTLES
12:00 PM CrossFit
1 x 1 @ 65 lbs
11
Pilar
Perez
12:00 PM CrossFit
1 x 1 @ 55 lbs
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