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MONDAY 4.9.18

8
Apr

MONDAY 4.9.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

Barbell Warm-Up

1: Metcon (Weight)

Power Clean and Jerk

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk
*Build to a heavy single for the day, but not a max.

2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

EC: Metcon (No Measure)

EXTRA CREDIT

Midline Conditioning

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max Toes to Bar
*Toes to Bar Window is from the 0:00-0:30

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