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Components
Snatch
Metcon
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
TUESDAY 10.4.16 - 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
TUESDAY 10.4.16
Warm-up
3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges
1: Snatch (6X3)
Snatch
*70% of 1RM
** squat
MC: Metcon (Time)
For Time:
21-18-15-12-9
Burpee to 6″ Target
Kettlebell Snatch
Chest to Bar Pull Ups
KB Snatch
RX+ 70/53
RX 53/35
RX+ C2B Pull-Ups
RX Pull-ups
EC1: Metcon (Weight)
EXTRA CREDIT #1
EMOM 10
Even: 20 GHD Sit-Ups
Odd: Deadlifts
*Deadlift weight will be chosen by the athlete. It can fluctuate from set to set, but all 5 sets of 10 should be unbroken
EC2: Metcon (Time)
EXTRA CREDIT #2
3 Rounds:
15 Second Front Rack Hold into 10 Total Walking Steps
Turn Around
15 Second Front Rack Hold into 10 Total Walking Lunge Steps Back
15 Second Front Rack Hold
Rack Barbell
Rest 3 Minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 04, 2016
Male Clients
1
Ben
Sauer
5:30 PM CrossFit
6 x 3 @ 155 lbs
2
Ryan
McNamara
4:30 PM CrossFit
6 x 3 @ 145 lbs
3
Tannen
Mitchell
5:30 PM CrossFit
6 x 3 @ 135 lbs
3
Brendon
Marek
6:00 AM CrossFit
6 x 3 @ 135 lbs
3
Juan
Baltierra
6:30 PM CrossFit
6 x 3 @ 135 lbs
4
Private
9:30 AM CrossFit
6 x 3 @ 125 lbs
5
chris
pinnick
4:30 PM CrossFit
6 x 3 @ 115 lbs
5
phillip
costas
9:30 AM CrossFit
6 x 3 @ 115 lbs
5
Walter
Daumler
6:30 PM CrossFit
6 x 3 @ 115 lbs
6
Derek
Smith
5:30 PM CrossFit
6 x 3 @ 75 lbs
6
Dustin
Riat
6:30 PM CrossFit
6 x 3 @ 75 lbs
6
Jeff
Bates
12:00 PM CrossFit
6 x 3 @ 75 lbs
7
Eric
Crowley
9:30 AM CrossFit
6 x 3 @ 0 lbs
Female Clients
1
Erin
Bonthron
4:30 PM CrossFit
6 x 3 @ 105 lbs
all sets @ 70%
2
Hilary
Boyd
5:30 PM CrossFit
6 x 3 @ 80 lbs
built up
2
Lindsey
Chapin
5:30 PM CrossFit
6 x 3 @ 80 lbs
2
Natasha
Brown
4:30 PM CrossFit
6 x 3 @ 80 lbs
3
Erica
Rew
9:30 AM CrossFit
6 x 3 @ 75 lbs
4
Charlie
Brown
5:30 PM CrossFit
6 x 3 @ 65 lbs
nope
4
Ellie
Carter
6:00 AM CrossFit
6 x 3 @ 65 lbs
4
Sarah
Massena
9:30 AM CrossFit
6 x 3 @ 65 lbs
5
Cassandra
Nowaczyk
4:30 PM CrossFit
6 x 3 @ 60 lbs
6
Melissa
Wood
5:30 PM CrossFit
6 x 3 @ 55 lbs
7
Pilar
Perez
12:00 PM CrossFit
6 x 3 @ 45 lbs
8
Amanda
Perkins
9:30 AM CrossFit
6 x 3 @ 35 lbs
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