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Components
Pausing Push Jerk
Push Jerk
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 7.29.19 - 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):
15 (9/6)
Workout
MONDAY 7.29.19
"SLED DOG" WEEK 5 (DELOAD WEEK): Backing off total volume in this deload week.
WU:
500M Row
Foam Roll
Banded Shoulder Distraction
1: Pausing Push Jerk (3X3)
*Pause For 2 Seconds in Dip & Catch
The general percentage we're looking for here is to keep these below 50% of your 1RM Push Jerk
1: Push Jerk (Every 2 Minutes x 5 Sets:)
Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
MC: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)
SC1: 135/95
SC2: 115/85
SC3: 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 29, 2019
Male Clients
1
Walter
Daumler
5:30 PM CrossFit
3 x 3 @ 170 lbs
2
Joe
Espinoza
4:30 PM CrossFit
3 x 3 @ 155 lbs
3
Josh
Randels
5:30 PM CrossFit
3 x 3 @ 145 lbs
4
Ben
Sauer
6:30 PM CrossFit
3 x 3 @ 135 lbs
4
Juan
Baltierra
6:30 PM CrossFit
3 x 3 @ 135 lbs
4
Keenan
LIlyquist
6:30 PM CrossFit
3 x 3 @ 135 lbs
4
Robert
O'Leary
4:30 PM CrossFit
3 x 3 @ 135 lbs
5
Jordan
Kjar
5:30 PM CrossFit
3 x 3 @ 115 lbs
6
Ryan
McKeel
9:30 AM CrossFit
3 x 3 @ 105 lbs
Female Clients
1
Bria
Lee
5:30 PM CrossFit
3 x 3 @ 135 lbs
2
Erin
Settles
5:30 PM CrossFit
3 x 3 @ 110 lbs
3
Erin
Bonthron
5:30 PM CrossFit
3 x 3 @ 90 lbs
4
Stephanie
Marnocha
6:00 AM CrossFit
3 x 3 @ 75 lbs
5
Pilar
Perez
9:30 AM CrossFit
3 x 3 @ 65 lbs
6
Jan
Rhoden
9:30 AM CrossFit
3 x 3 @ 55 lbs
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