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Components
Back Squat
Snatch
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 10.7.16 - 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):
15 (7/8)
Workout
FRIDAY 10.7.16
Warm-up
Steady 7 Minute AMRAP:
10 Jumping Squats
5 light Low Hang Snatch
100M Run
1: Back Squat (4X3)
Back Squat
*60% of 1RM
** Speed work- rest 1:00-1:30 between each set
10 minutes
2: Snatch (5X1)
Snatch
*80-90% of 1RM
10 minutes
Metcon (Time)
5 Rounds For Time:
400M Run or 400M Row
60 Double Unders
Rest :90
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 07, 2016
Male Clients
1
Brendon
Marek
4:30 PM CrossFit
4 x 3 @ 250 lbs
2
Reece
Cochran
5:30 PM CrossFit
4 x 3 @ 195 lbs
3
A
V
12:00 PM CrossFit
4 x 3 @ 185 lbs
3
Walter
Daumler
5:30 PM CrossFit
4 x 3 @ 185 lbs
4
Ben
Breslin
4:30 PM CrossFit
4 x 3 @ 165 lbs
4
Dustin
Riat
6:30 PM CrossFit
4 x 3 @ 165 lbs
5
Jeff
Bates
9:30 AM CrossFit
4 x 3 @ 145 lbs
Female Clients
1
simone
kalhorn
6:00 AM CrossFit
4 x 3 @ 165 lbs
2
Natasha
Brown
12:00 PM CrossFit
4 x 3 @ 150 lbs
3
Private
9:30 AM CrossFit
4 x 3 @ 135 lbs
3
Erica
Rew
9:30 AM CrossFit
4 x 3 @ 135 lbs
3
Hilary
Boyd
9:30 AM CrossFit
4 x 3 @ 135 lbs
3
Sarah
BARTLES
9:30 AM CrossFit
4 x 3 @ 135 lbs
4
Ellie
Carter
4:30 PM CrossFit
4 x 3 @ 125 lbs
5
Lindsey
Chapin
12:00 PM CrossFit
4 x 3 @ 115 lbs
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