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Components
Power Snatch
Power Clean
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
WEDNESDAY 11.9.16 - 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):
12 (6/6)
Workout
WEDNESDAY 11.9.16
Warm-up
Steady 5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans (Light)
9 Calorie Row
1: Power Snatch (1RM)
Power Snatch
*15 min
**3 attempts
2: Power Clean (1RM)
*15 min
** 3 attempts
MC: Metcon (Time)
For Time:
10-1
Kettlebell Swings 70/53
HSPU
KB Swing
70/53 RX+
53/35 RX
Deficit Strict HSPU 45lb RX+
HSPU RX
*20 min cap
EC: Metcon (Time)
EXTRA CREDIT #1
3 Rounds for Time:
Run 800m
2K Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 09, 2016
Male Clients
1
Reece
Cochran
6:30 PM CrossFit
1 x 1 @ 175 lbs
failed 185
2
A
V
5:30 PM CrossFit
1 x 1 @ 155 lbs
3
phillip
costas
9:30 AM CrossFit
1 x 1 @ 145 lbs
4
chris
jones
6:30 PM CrossFit
1 x 1 @ 135 lbs
4
Mike
La Torre
6:30 PM CrossFit
1 x 1 @ 135 lbs
5
chris
pinnick
4:30 PM CrossFit
1 x 1 @ 115 lbs
Female Clients
1
Shala
Giardini
4:30 PM CrossFit
1 x 1 @ 150 lbs
2
simone
kalhorn
6:00 AM CrossFit
1 x 1 @ 125 lbs
3
Private
9:30 AM CrossFit
1 x 1 @ 75 lbs
3
Beth
Heyer
6:00 AM CrossFit
1 x 1 @ 75 lbs
3
Charlie
Brown
5:30 PM CrossFit
1 x 1 @ 75 lbs
nah
4
Melissa
Wood
6:30 PM CrossFit
1 x 1 @ 65 lbs
Messy, ugly, not nice!
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