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Components
Clean and Jerk
Metcon
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 10.17.16 - 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):
26 (15/11)
Workout
MONDAY 10.17.16
Warm-up
5 Steady Rounds:
10 Calories on row
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING
1: Clean and Jerk (10X1)
Clean and Jerk
*80-95% of 1RM
MC: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
Row 20/15 Calories
12 Alt Overhead Lunges
4 Wall Walks
Overhead Lunges
RX+ 135/95
RX 95/65
EC1: Metcon (Time)
EXTRA CREDIT #1
6 Rounds:
Sprint 200m
Max set of UB Strict HSPU
Rest 3:00
EC2: Metcon (Time)
EXTRA CREDIT #2
AMRAP 3 Minutes x 3
2 Strict Muscle Ups
4 Squat Snatch 165/115lbs
30 Double Unders
Rest 2:00 Between AMRAPs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 17, 2016
Male Clients
1
Ryan
Vanvoorhis
4:30 PM CrossFit
10 x 1 @ 275 lbs
2
Ben
Sauer
5:30 PM CrossFit
10 x 1 @ 265 lbs
3
Dallas
Gotschall
4:30 PM CrossFit
10 x 1 @ 255 lbs
4
Brendon
Marek
6:30 PM CrossFit
10 x 1 @ 225 lbs
5
A
V
6:30 PM CrossFit
10 x 1 @ 205 lbs
5
Bob
Roehrenbach
6:30 PM CrossFit
10 x 1 @ 205 lbs
5
Reece
Cochran
9:30 AM CrossFit
10 x 1 @ 205 lbs
final set at 205
5
Ryan
McNamara
9:30 AM CrossFit
10 x 1 @ 205 lbs
6
Private
9:30 AM CrossFit
10 x 1 @ 195 lbs
7
ERIC
ABEL
12:00 PM CrossFit
10 x 1 @ 185 lbs
185 1rm
8
chris
pinnick
9:30 AM CrossFit
10 x 1 @ 165 lbs
9
Jeff
Bates
9:30 AM CrossFit
10 x 1 @ 145 lbs
9
Jorge
Martin
6:30 PM CrossFit
10 x 1 @ 145 lbs
9
Robert
Lee
9:30 AM CrossFit
10 x 1 @ 145 lbs
10
edgar
cardenas
6:30 PM CrossFit
1 x 1 @ 195 lbs
new max
Female Clients
1
simone
kalhorn
4:30 PM CrossFit
10 x 1 @ 175 lbs
2
Erin
Bonthron
5:30 PM CrossFit
10 x 1 @ 165 lbs
3
Lindsey
Chapin
6:30 PM CrossFit
10 x 1 @ 120 lbs
4
Jenna
Daley
9:30 AM CrossFit
10 x 1 @ 115 lbs
5
Charlie
Brown
5:30 PM CrossFit
10 x 1 @ 100 lbs
6
Private
9:30 AM CrossFit
10 x 1 @ 95 lbs
6
Erica
Rew
9:30 AM CrossFit
10 x 1 @ 95 lbs
7
Cassandra
Nowaczyk
6:30 PM CrossFit
10 x 1 @ 90 lbs
8
Christine
Hayes
5:30 PM CrossFit
10 x 1 @ 85 lbs
8
Sarah
BARTLES
9:30 AM CrossFit
10 x 1 @ 85 lbs
cleaned 95 but couldn't hold it in the jerk
9
Pilar
Perez
12:00 PM CrossFit
10 x 1 @ 75 lbs
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