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SATURDAY 2.16.19

15
Feb

SATURDAY 2.16.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

At low intensity to start, steadily ramping intensity on the rower through the rounds:

24 Calorie Row + 24 AbMat Sit-Ups

20 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold

16 Calorie Row + :30s Spiderman and Reach – Video

12 Calorie Row + :30s Walkouts – Video

8 Calorie Row + :30s Wall Squats – Video

Barbell Warmup (empty barbell)

10 Good Mornings

10 Elbow Rotations

10 Strict Presses

10 Stiff-Legged Deadlifts

Power Snatch Warmup

2 Sets, building slightly between with light loads (~30-45% of 1RM):

3 Snatch Grip Deadlifts

3 Hang Muscle Snatches

3 Behind the Neck Push Jerks

3 Hang Power Snatches

(short break)

3 Power Snatches

M: “Leaps and Bounds” (Time)

Teams of 3, with a 30:00 Time Cap:

120 Power Snatches (75/55)

120 Box Jump Overs

6 MU’s

90 Power Snatches (95/65)

90 Box Jump Overs

6 MU’s

60 Power Snatches (115/80)

60 Box Jump Overs

3 MU’s

30 Power Snatches (135/95)

30 Box Jump Overs

3 MU’s
One Pull-Up and One Ring Dip= One MU

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