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Components
Clean and Jerk
Front Squat
Diane
Clean Pull
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 7.28.17 - 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):
12 (5/7)
Workout
FRIDAY 7.28.17
WU:
Foam Roll
Couch Stretch
Pigeon Pose
Banded Shoulder Distraction
PVC Pass Thru's
8 Minutes
Activation
2 Rounds:
5 Good Mornings (45/35)
5 Romanian Deadlifts
5 Clean Pulls
5 Power Cleans
5 Strict Press
5 Front Squats
5 Split Jerks
**8 Minutes
1: Clean and Jerk (CUSTOM)
Clean and Jerk
70%/2+1
75%/2+1
80%/2+1
(85%/1)3
**15 Minutes
2: Front Squat (5X5)
Front Squat
(80%/5)5
**15 Minutes
MC: Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
*Scale for HSPU
1) Box HSPU's
or
2) Push Press 95/65
**Scale for DL
1) 185/125
12 Minutes CAP
EC: Clean Pull (4X3)
EXTRA CREDIT
(105%/3)4
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 28, 2017
Male Clients
1
Ben
Sauer
12:00 PM CrossFit
3 x 1 @ 255 lbs
2
Chris
Benedict
6:30 PM CrossFit
3 x 1 @ 180 lbs
PR!! 165, 170, 175, 180
3
Mike
La Torre
6:00 AM CrossFit
3 x 1 @ 145 lbs
4
David
Nelson
6:30 PM CrossFit
3 x 1 @ 135 lbs
5
Steven
Barnett
4:30 PM CrossFit
3 x 1 @ 0 lbs
155
Female Clients
1
Erin
Bonthron
4:30 PM CrossFit
3 x 1 @ 150 lbs
2
Jenna
Daley
12:00 PM CrossFit
3 x 1 @ 135 lbs
3
Cassandra
Nowaczyk
6:30 PM CrossFit
3 x 1 @ 115 lbs
4
Denise
Walker
4:30 PM CrossFit
3 x 1 @ 110 lbs
5
Sheri
Churchill
9:30 AM CrossFit
3 x 1 @ 85 lbs
6
Pilar
Perez
9:30 AM CrossFit
3 x 1 @ 75 lbs
6
Sarah
Massena
12:00 PM CrossFit
3 x 1 @ 75 lbs
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