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Components
Clean
Metcon
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 10.10.16 - 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):
24 (12/12)
Workout
MONDAY 10.10.16
Warm-up
Steady 5 Minute AMRAP:
5 Low Hang Squat Clean (light)
10 Calories Row
20 Double Unders
1: Clean (10X1)
Clean
*80-92.5% of 1RM
**squat
MC: Metcon (Time)
For Time:
30-20-10
Weighted Sit-Up
Push Press
Hang Clean
Weighted Sit-Up 45/25
Push Press
RX 115/85
SC1 95/65
Hang Clean
RX 115/85
SC1 95/65
EC1: Metcon (Time)
EXTRA CREDIT #1
6 Rounds For Time:
Sprint 100m (50 out and back)
20 Chest to Bar Pull Ups
Rest 2:00
EC2: Metcon (AMRAP - Reps)
EXTRA CREDIT #2
AMRAP 3 Minutes x 3
Rest 2:00
Climb the Ladder
3 Dumbbell Front Squats 50s/30s
3 Ring Dips
6, 6, 9, 9, etc…
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 10, 2016
Male Clients
1
Ben
Sauer
5:30 PM CrossFit
10 x 1 @ 275 lbs
1
Brendon
Marek
6:30 PM CrossFit
10 x 1 @ 275 lbs
2
Prince
Jahi
9:30 AM CrossFit
10 x 1 @ 255 lbs
3
Tannen
Mitchell
5:30 PM CrossFit
10 x 1 @ 245 lbs
4
Juan
Baltierra
6:30 PM CrossFit
10 x 1 @ 225 lbs
4
Reece
Cochran
12:00 PM CrossFit
10 x 1 @ 225 lbs
4
Ryan
McNamara
12:00 PM CrossFit
10 x 1 @ 225 lbs
5
A
V
6:30 PM CrossFit
10 x 1 @ 185 lbs
6
chris
pinnick
12:00 PM CrossFit
10 x 1 @ 175 lbs
6
Walter
Daumler
5:30 PM CrossFit
10 x 1 @ 175 lbs
7
David
Knapp
5:30 PM CrossFit
10 x 1 @ 155 lbs
8
Derek
Smith
5:30 PM CrossFit
10 x 1 @ 145 lbs
Female Clients
1
Erin
Bonthron
5:30 PM CrossFit
10 x 1 @ 190 lbs
2
simone
kalhorn
6:00 AM CrossFit
10 x 1 @ 150 lbs
3
Hilary
Boyd
5:30 PM CrossFit
10 x 1 @ 135 lbs
all 10 @ 135#
3
Lindsey
Chapin
6:30 PM CrossFit
10 x 1 @ 135 lbs
All 10 👍🏼👍🏼
4
Private
4:30 PM CrossFit
10 x 1 @ 130 lbs
5
Natasha
Brown
5:30 PM CrossFit
10 x 1 @ 125 lbs
6
Sarah
Massena
4:30 PM CrossFit
10 x 1 @ 90 lbs
6
Tessa
Khan
12:00 PM CrossFit
10 x 1 @ 90 lbs
7
Christine
Hayes
6:00 AM CrossFit
10 x 1 @ 85 lbs
7
Pilar
Perez
12:00 PM CrossFit
10 x 1 @ 85 lbs
8
Melissa
Wood
6:30 PM CrossFit
10 x 1 @ 80 lbs
4@ 80#, 3 @ 85#, 3 @ 90#
9
Cassandra
Nowaczyk
4:30 PM CrossFit
1 x 1 @ 120 lbs
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