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Components
Push Press
Clean and Jerk
Metcon
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
THURSDAY 10.13.16 - 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):
10 (6/4)
Workout
THURSDAY 10.13.16
Warm-up
Steady 7 Minute AMRAP:
12 Wallballs 20/14
12 Jumping Squats
12 Calorie Row
`1: Push Press (4X4)
Push Press
*80% of 1RM
2: Clean and Jerk (6X3)
Clean and Jerk
*70% of 1RM
MC: Metcon (Time)
5 Rounds For Time:
12 Deadlift 275/185lbs
6 Muscle Ups
Run 200m
Deadlift
RX+ 275/185
RX 225/135
SC1 185/95
Muscle Up RX+
Pull Up/Ring Dip RX
EC1: Metcon (Time)
EXTRA CREDIT #1
Row for Calories
10-20-30-40-50-60
Rest 2:1 (Rest is 2 times as long as you work)
EC2: Metcon (Time)
For Time – 400m Yoke Carry
*One-minute mandatory rest for dropping
*One-minute mandatory rest for dropping
**Weight should be heavy enough to require slower, heel to toe steps, with strong midline stabilization.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 13, 2016
Male Clients
1
Ryan
Vanvoorhis
12:00 PM CrossFit
4 x 4 @ 215 lbs
2
Tannen
Mitchell
5:30 PM CrossFit
4 x 4 @ 190 lbs
2
Ben
Sauer
5:30 PM CrossFit
4 x 4 @ 190 lbs
3
chris
pinnick
4:30 PM CrossFit
4 x 4 @ 135 lbs
4
ERIC
ABEL
12:00 PM CrossFit
4 x 4 @ 125 lbs
5
Brian
Hulsey
12:00 PM CrossFit
4 x 4 @ 105 lbs
Female Clients
1
simone
kalhorn
6:00 AM CrossFit
4 x 4 @ 110 lbs
2
Private
9:30 AM CrossFit
4 x 4 @ 85 lbs
2
Erica
Rew
9:30 AM CrossFit
4 x 4 @ 85 lbs
3
Pilar
Perez
12:00 PM CrossFit
4 x 4 @ 75 lbs
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