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FRIDAY 4.28.17

27
Apr

FRIDAY 4.28.17

Lowry CrossFit – CrossFit

Deload week. Please work through movements at a brisk pace and focus on time. Lots to cover today.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

-Thoracic,Upper Back

– Quads, Adductors

Barbell Activation

2 Rounds:

5 Good Mornings

5 Behind the Neck Presses

5 Snatch Grip Deadlifts

5 Muscle Snatches

5 Overhead Squats

5 Squat Snatches

10 Minutes

1: Snatch (4X2)

65%/2

70%/2

(75%/2)2

12 min cap

2: Clean and Jerk (4X2)

65%/2

70%/2

(75%/2)2

12 min cap

MC: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
22 min cap

EC: Front Squat (3X3)

EXTRA CREDIT

(65%/3)3

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