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FRIDAY 2.17.17

17
Feb

FRIDAY 2.17.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll/Stretch out any tight areas

Coaches Choice

1: Metcon (AMRAP – Reps)

5 Sets:

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

@80% of current 1RM Snatch.

Rest 3-4 Minutes
*record max reps hang snatch

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Squat Snatch 95/65lbs

10 Toes to Bar

30 Double Unders

EC1: Metcon (Weight)

EXTRA CREDIT #1

Touch and Go Deadlift

1×6 @67.5%

1×5 @77.5%

1×4 @87.5%

1×1 @97.5%
*pull on heavy single if you feel good

EC2: Metcon (Time)

EXTRA CREDIT #2

Row 2000/1500m

*5 Lateral Burpees over the Rower On the Minute.

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

5 Rounds:

4 Strict Muscle Ups

Into Max Kipping Muscle Ups until failure.

Rest 3:00

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