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Components
Metcon
"Smooth Criminal"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 11.16.18 - 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):
11 (6/5)
Workout
FRIDAY 11.16.18
WU:
2 Min Row or Bike or Ski Erg
Foam Roll
Banded shoulder Distraction
Glute Activation
1: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
MC: "Smooth Criminal" (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
SC1: 225/135
SC2: 185/115
**If you did yesterday's deadlift WOD, you can sub the deadlift for a Russian KB swing (70/53)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 16, 2018
Male Clients
1
Juan
Baltierra
5:30 PM CrossFit
275 lbs
2
Joe
Espinoza
6:00 AM CrossFit
205 lbs
3
Chris
Benedict
4:30 PM CrossFit
185 lbs
4
Maximilliam
Cabrera
12:00 PM CrossFit
155 lbs
5
Ramsey
Warner
12:00 PM CrossFit
225 lbs
6
Ryan
McKeel
9:30 AM CrossFit
145 lbs
Female Clients
1
Bria
Lee
4:30 PM CrossFit
175 lbs
2
marina
moreno
4:30 PM CrossFit
170 lbs
3
TARYN
VAN BRENNAN
4:30 PM CrossFit
120 lbs
4
Stephanie
Marnocha
6:00 AM CrossFit
105 lbs
5
Pilar
Perez
9:30 AM CrossFit
115 lbs
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