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Components
Metcon
Metcon
Back Squat
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 10.2.17 - 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):
19 (11/8)
Workout
MONDAY 10.2.17
WU:
500M Row
Foam Roll
Group Stretch
1: Metcon (AMRAP - Rounds and Reps)
3 Rounds:
RX
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30 Calorie Row
RX+
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row
MC: Metcon (Weight)
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest
1: Back Squat (CUSTOM)
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 02, 2017
Male Clients
1
James
Powlan
4:30 PM CrossFit
15 + 27
Ew 15:27
2
A
V
6:30 PM CrossFit
3 + 0
17:22
2
Ben
Sauer
5:30 PM CrossFit
3 + 0
17:21
2
Steven
Barnett
4:30 PM CrossFit
3 + 0
115 Bike Shoulders dead 20:29
3
Juan
Baltierra
6:30 PM CrossFit
0 + 0
15.26
4
Chris
Benedict
5:30 PM CrossFit
3 + 0
17:32
4
Kevin
Hardy
9:30 AM CrossFit
3 + 0
Completed all rounds
4
Kevin
Kraft
5:30 PM CrossFit
3 + 0
21:25
4
Walter
Daumler
5:30 PM CrossFit
3 + 0
20
5
David
Nelson
5:30 PM CrossFit
3 + 0
21.15 75lb PC
6
Jim
Brown
12:00 PM CrossFit
0 + 0
26:50
Female Clients
1
Erin
Bonthron
5:30 PM CrossFit
3 + 0
18:28
1
simone
kalhorn
6:00 AM CrossFit
3 + 0
15:38
2
Pilar
Perez
12:00 PM CrossFit
23 + 35
3
Private
9:30 AM CrossFit
3 + 0
3
Liz
Kwon
6:00 AM CrossFit
3 + 0
20:36
3
Sheri
Churchill
6:00 AM CrossFit
3 + 0
23:56
3
Stephanie
Marnocha
6:00 AM CrossFit
3 + 0
17:40
4
Julia
Senecal
6:00 AM CrossFit
3 + 30
65
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