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Components
Hang Power Snatch + 3 ...
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 11.5.18 - 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):
9 (3/6)
Workout
MONDAY 11.5.18
WU:
500M Row
Foam Roll
Banded shoulder distraction
Hang Power Snatch + 3 Hang squat snatches (5X1)
Build to a moderate
1: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)
MC: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 05, 2018
Male Clients
1
Juan
Baltierra
6:30 PM CrossFit
5 x 1 @ 195 lbs
2
Joe
Espinoza
5:30 PM CrossFit
5 x 1 @ 135 lbs
3
Marc
Nelson
6:00 AM CrossFit
5 x 1 @ 115 lbs
Female Clients
1
Bria
Lee
4:30 PM CrossFit
5 x 1 @ 135 lbs
2
Liz
Kwon
5:30 PM CrossFit
5 x 1 @ 90 lbs
mindfuck at 95# (only got hps)
3
Ellie
Carter
6:00 AM CrossFit
5 x 1 @ 65 lbs
3
Stephanie
Marnocha
6:00 AM CrossFit
5 x 1 @ 65 lbs
4
Pilar
Perez
9:30 AM CrossFit
5 x 1 @ 60 lbs
5
Sheri
Churchill
9:30 AM CrossFit
5 x 1 @ 50 lbs
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