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THURSDAY 1.26.17

26
Jan

THURSDAY 1.26.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll/ Stretch out any tight areas

2 Rounds:

5 Front Squats

5 Push Press

5 Romanian Deadlifts

5 Power Cleans

5 Hang Squat Cleans

1: Metcon (Weight)

3 Sets:

1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)

@70% of your current 1RM Squat Clean.

Rest 3-4 Minutes
**record highest # of max hang squat cleans in comment box.

MC: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

EC1: Deadlift (Custom)

EXTRA CREDIT #1

Touch and Go

1×6 @60%

1×5 @70%

1×4 @80%

1×1 @90%

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

4 Rounds:

AMRAP 3 Minutes

Rest 2:00

Row 500/400m

Max Burpee Box Jump Overs 24/20″

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

5 Rounds:

3 Strict Muscle Ups

Right into Max Kipping Muscle Ups until failure

Rest 3:00

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