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2.3.17

3
Feb

2.3.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches Choice

1: Metcon (Weight)

4 Sets:

1 Snatch from floor + Max Rep Hang Snatch (above knee)

@75% current 1RM Snatch

Rest 3-4 Minutes

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7 Minutes

20 Weighted Sit Ups (45/25)

20 KB Thrusters 53/35 (10R/10L)

AMRAP 7 Minutes

20 GHD Sit Ups

20 Dumbbell Thrusters 40/25lbs each hand

EC1: Deadlift (CUST)

EXTRA CREDIT #1

*touch and go

Touch and Go Deadlift

1×6 @62.5%

1×5 @72.5%

1×4 @82.5%

1×1 @92.5%

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

5 Rounds:

1:00 On 1:00 Off

Burpees to 6″ target

EC3: Metcon (Time)

EXTRA CREDIT #3

5 Rounds:

10 Chest to Bar Pull-Ups

Into 5 Bar Muscle Ups

Rest 2:00

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