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TUESDAY 4.18.17

17
Apr

TUESDAY 4.18.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Quads, Adductors,

Couch Stretch

Pigeon Pose

Lacrosse Ball Mob

Banded Shoulder Distraction

then

2 Rounds:

5 Stiff Legged Deadlift

5 Snatch Pulls

5 Muscle Snatches

5 Overhead Squats
10 min

1: Power Snatch + Overhead Squat (Build to a heavy 1)

15 min

2: Metcon (AMRAP – Reps)

RX

AMRAP 4:

18 Power Snatches (75/55)

18 OHS (75/55)

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

15 Power Snatches (95/75)

15 OHS (95/75)

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

12 Power Snatches (115/85)

12 OHS (115/85)

Max bar-facing burpees in remaining time

RX+

AMRAP 4:

30 Power Snatches (95/65)

30 OHS (95/65)

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

20 Power Snatches (115/85)

20 OHS (115/85)

Max bar-facing burpees in remaining time

Rest 4:00

AMRAP 4:

10 Power Snatches (135/95)

10 OHS (135/95)

Max bar-facing burpees in remaining time
20 min

EC1: Metcon (AMRAP – Rounds)

EXTRA CREDIT

EMOMx20:

Odd: 15 Calorie Row

Even: 10 Kipping HSPU

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