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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
THURSDAY 9.29.16 - 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):
22 (13/9)
Workout
THURSDAY 9.29.16
Warm-up
Steady 6 Minute AMRAP:
10 Jumping Squats
10 Weighted Sit Ups
10 Calorie Row
1: Back Squat (3RM)
Back Squat
MC: Metcon (AMRAP - Reps)
EMOM Until Failure:
8 Chest to Deck Push Ups
4 Hang Power Cleans 155/105lbs
HPC
155/105 RX
115/85 SC1
*Both in same minute
**Increase by 1 rep for both movement, each minute until failure
EC: Metcon (Time)
EXTRA CREDIT #1
1k Row
Rest 3 Minutes
1k Row
Rest 3 Minutes
1k Row
*Score is fastest and slowest time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 29, 2016
Male Clients
1
Ben
Sauer
4:30 PM CrossFit
1 x 3 @ 390 lbs
2
Ryan
Vanvoorhis
6:30 PM CrossFit
1 x 3 @ 370 lbs
3
Tannen
Mitchell
5:30 PM CrossFit
1 x 3 @ 335 lbs
4
Juan
Baltierra
6:30 PM CrossFit
1 x 3 @ 325 lbs
5
Ryan
McNamara
4:30 PM CrossFit
1 x 3 @ 285 lbs
6
Robbie
McMath
4:30 PM CrossFit
1 x 3 @ 260 lbs
7
Dustin
Riat
6:30 PM CrossFit
1 x 3 @ 255 lbs
8
edgar
cardenas
6:30 PM CrossFit
1 x 3 @ 225 lbs
9
Ben
Breslin
4:30 PM CrossFit
1 x 3 @ 215 lbs
9
Ryan
McKeel
4:30 PM CrossFit
1 x 3 @ 215 lbs
10
Dave
Pearcy
12:00 PM CrossFit
1 x 3 @ 185 lbs
11
James
Stepney
9:30 AM CrossFit
1 x 3 @ 145 lbs
12
Reece
Cochran
12:00 PM CrossFit
1 x 3 @ 0 lbs
did power clean
Female Clients
1
simone
kalhorn
6:00 AM CrossFit
1 x 3 @ 250 lbs
2
Private
9:30 AM CrossFit
1 x 3 @ 185 lbs
2
Ellie
Carter
12:00 PM CrossFit
1 x 3 @ 185 lbs
3
Lindsey
Chapin
6:30 PM CrossFit
1 x 3 @ 160 lbs
4
Jenna
Daley
6:00 AM CrossFit
1 x 3 @ 155 lbs
5
Cassandra
Nowaczyk
6:30 PM CrossFit
1 x 3 @ 145 lbs
5
Holly
Carter
12:00 PM CrossFit
1 x 3 @ 145 lbs
6
Amanda
Perkins
9:30 AM CrossFit
1 x 3 @ 115 lbs
7
Sarah
Massena
9:30 AM CrossFit
1 x 3 @ 105 lbs
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