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Metcon
Metcon
Metcon
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Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
Happy New Years! - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Happy New Years!
Holiday Schedule. Please register for open gym times on Wodify (9 person cap). New Years Day: Friday, 1/1/21 9:00am- WOD 10:00am- 12:00pm- Open Gym Saturday, 1/2/21 8:00am- WOD **all other classes canceled.
WU:
Warm Up
2 min erg
5 reps /5 moves barbell warm up
(Romanian Deadlift, Front Squat, OH Press and Reach, Good Morning, Back Squat)
Foam Roll as needed
5 min to warm up squat clean
1: Metcon (Weight)
Running clock
0:00-9:00
Every 90 seconds: 6 rounds – 3 position squat clean (Hang, Low Hang, Full)
Round 1 - 60% 1RM Squat Clean
Round 1 - 65% 1RM
Round 3 - 70% 1RM
Rounds 4-6: Build to heavy
2: Metcon (AMRAP - Rounds and Reps)
12:00-32:00
Teams of 3: AMRAP 20
7 Squat Cleans (135/95)
7 Bar Facing Burpees
7 Pull-ups
3: Metcon (Time)
35:00
Teams of 3: 150 Wall Balls for time (20/14 lb WB to 10’/9’ target)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 01, 2021
Male Clients
Female Clients
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