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Components
Back Squat
Snatch
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 10.14.16 - 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):
16 (8/8)
Workout
FRIDAY 10.14.16
Warm-up
3 Steady Rounds:
8 Burpees
10 Good Mornings (45/35)
5 Muscle Snatches (45/35)
1: Back Squat (8X3)
Back Squat
*62.5% of 1RM
**Rest 1 Minute between each set
2: Snatch (10X1)
Snatch
*80% of 1RM
MC: Metcon (AMRAP - Reps)
5 Rounds For Time:
Against a 2 minute clock
200M Run
ME Burpees
*Rest 1 minute between each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 14, 2016
Male Clients
1
Ben
Sauer
4:30 PM CrossFit
8 x 3 @ 265 lbs
2
Ryan
Vanvoorhis
4:30 PM CrossFit
8 x 3 @ 255 lbs
3
Bob
Roehrenbach
12:00 PM CrossFit
8 x 3 @ 225 lbs
4
A
V
6:30 PM CrossFit
8 x 3 @ 185 lbs
4
Ben
Breslin
4:30 PM CrossFit
8 x 3 @ 185 lbs
4
Brian
Hulsey
12:00 PM CrossFit
8 x 3 @ 185 lbs
5
chris
pinnick
4:30 PM CrossFit
8 x 3 @ 155 lbs
6
Ryan
McKeel
12:00 PM CrossFit
8 x 3 @ 145 lbs
Female Clients
1
simone
kalhorn
6:00 AM CrossFit
8 x 3 @ 165 lbs
2
Private
9:30 AM CrossFit
8 x 3 @ 135 lbs
2
Charlie
Brown
4:30 PM CrossFit
8 x 3 @ 135 lbs
3
Julie
Noi
4:30 PM CrossFit
8 x 3 @ 115 lbs
3
Pilar
Perez
9:30 AM CrossFit
8 x 3 @ 115 lbs
4
Cassandra
Nowaczyk
6:30 PM CrossFit
8 x 3 @ 105 lbs
5
Amanda
Perkins
9:30 AM CrossFit
8 x 3 @ 85 lbs
5
Tessa
Khan
9:30 AM CrossFit
8 x 3 @ 85 lbs
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