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THURSDAY 2.23.17

22
Feb

THURSDAY 2.23.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll/Mobilize Tight Areas- Hips and Ankles

:30 Barbell Calf Stretch

5 Good Mornings

5 Deadlifts

5 Clean Pulls

5 Clean High Pulls

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Strict Press

5 Push Press

5 Split Jerk

5 Squat clean and Jerk

1: Squat Clean and Jerk (EMOM 10)

1 Squat Clean and Jerk EMOM for 10 minutes. 80% of 1RM.

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

15 Power Snatch 75/55lbs

30 Double Unders

Row 250/200m

EC: Metcon (No Measure)

EXTRA CREDIT

*Flush

20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.

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