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THURSDAY 1.11.18

10
Jan

THURSDAY 1.11.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll
20 Seconds:

Jumping Jacks

Active Samson

Air Squats

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Front Squats

Push-up to Down Dog

Mountain Climbers

Medicine Ball Push Press

MC: Metcon (AMRAP – Reps)

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..
Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)

** In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:

Both Finish 3’s – 18

Both Finish 6’s – 54

Both Finish 9’s – 108

Both Finish 12’s – 180

Both Finish 15’s – 270

Both Finish 18’s – 378

Both Finish 21’s – 504

Both Finish 24’s – 648

Both Finish 27’s – 810

Both Finish 30’s – 990

1: Back Squat (CUSTOM)

EXTRA CREDIT if not completed on Monday

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

*log 2 reps @ 91%

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