Call Us: (303) 803-8537

TUESDAY 2.14.17

14
Feb

TUESDAY 2.14.17

Lowry CrossFit – CrossFit

HAPPY VALENTINES DAY LCF!

View Public Whiteboard

WU: Warm-up (No Measure)

Coaches Choice
10 minutes

1: Back Squat (5X6)

80% of 1RM

2: Push Jerk (5X6)

70% of 1RM

MC: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
*Rest 5 minutes before starting CF open workout 11.3

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds:

20 Ring Dips

30/20 Assault Bike

Rest 2:00

EC2: Metcon (Weight)

EXTRA CREDIT #2

5 Minutes Post Metcon:

10 Minutes to find 1RM Hang Squat Clean

EC3: Metcon (AMRAP – Rounds)

EXTRA CREDIT #3

Every Other Minute on the Minute for 20:00 (10 Rounds)

Bike 20/14 Calories

Leave a Reply