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Components
Tempo Front Squat
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 5.11.18 - 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 5.11.18
Happy Birthday Maura!!!!!!!
WU:
500M Row
Foam Roll
Banded Hip Distraction
1: Tempo Front Squat (10X1)
6 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.
Repeat from last week. Aim to beat previous scores.
MC: Metcon (AMRAP - Reps)
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups
EC: Metcon (Time)
EXTRA CREDIT:
Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 11, 2018
Male Clients
1
Sho
Nuff
9:30 AM CrossFit
10 x 1 @ 315 lbs
2
Chris
Benedict
5:30 PM CrossFit
10 x 1 @ 235 lbs
2
James
Powlan
5:30 PM CrossFit
10 x 1 @ 235 lbs
3
Walter
Daumler
6:00 AM CrossFit
10 x 1 @ 210 lbs
4
Ryan
McKeel
9:30 AM CrossFit
10 x 1 @ 185 lbs
5
Philip
Bien
6:00 AM CrossFit
1 x 1 @ 205 lbs
Female Clients
1
Private
9:30 AM CrossFit
10 x 1 @ 140 lbs
1
Liz
Kwon
12:00 PM CrossFit
10 x 1 @ 140 lbs
2
Jenna
Daley
12:00 PM CrossFit
10 x 1 @ 135 lbs
built over sets
3
Sonya
Love
9:30 AM CrossFit
10 x 1 @ 125 lbs
4
Pilar
Perez
9:30 AM CrossFit
10 x 1 @ 120 lbs
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