Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Back Squat
"All Shook up"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
SATURDAY 10.23.21 - Lowry CrossFit
Class
(All)
8:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
SATURDAY 10.23.21
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
5 Sets:
3 Squat Cleans + 1 Jerk
All Sets Performed @ 75-80% of 1RM Clean & Jerk
- Rest as needed between sets.
- Squat clean reps do not need to be completed as touch and go reps. Feel free to drop and reset between reps.
- Score: Enter weights
or Back Squat
2: Back Squat (4X5)
4 Sets:
5 Back Squats
All Sets Performed @ 90% of 1RM Back Squat
MC: "All Shook up" (Time)
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats 50 / 35 lb's
After Each Round:
1 Rope climb or 3 pull-ups and 3 toes to bar
50 Meter Dumbbell Farmers Carry 50 / 35 lb's
- CONDITIONING CATEGORY: Grind
- DUMBBELL SQUATS: Unbroken sets. Dumbbells can rest on shoulders but hands must stay on handles.
- ROPE CLIMBS: 30s or less per rope. 10 reps total.
- FARMERS CARRY: Unbroken. 10 carries total.
- SCORE: Time
DOUBLE DUMBBELL SQUATS
- Reduce Load
- Reduce Reps
- Single Dumbbell
- Moderate Barbell Load
1 ROPE CLIMB
- Reduce Height
- 3 Strict Pull-Ups + 3 Toes To Bar
- 3 Renegade Rows
50 METER DUMBBELL FARMERS CARRY
- Reduce Load
- Reduce Distance
- Sub Kettlebells
- Moderate Barbell Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 23, 2021
Male Clients
1
Nathan
Beverly
8:00 AM CrossFit
165 lbs
Female Clients
Loading...
Powered By Wodify