Call Us: (303) 803-8537

FRIDAY 2.10.17

10
Feb

FRIDAY 2.10.17

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

Row/AAB 25 Cal

Foam Roll

then-

2 Rounds

5 RDL

5 Clean Pulls

5 Clean Hi-Pulls

5 Power Clean

5 Front Squat

5 Squat Cleans

1: Metcon (AMRAP – Reps)

4 Sets:

1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)

@75% of current 1RM Squat Clean.

Rest 3-4 Minutes

MC: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

EC1: Metcon (Weight)

EXTRA CREDIT #1

Touch and Go Deadlift

1×6 @65%

1×5 @75%

1×4 @85%

1×1 @95%

EC2: Metcon (AMRAP – Rounds and Reps)

EXTRA CREDIT #2

AMRAP 15:00

30 Double Unders

10 Lateral Bar Burpees

Rest :30

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

4 Rounds:

12 Strict Handstand Push-Ups

Into Max Rep Kipping Handstand Push-Ups until failure

Rest 3:00

Leave a Reply