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WEDNESDAY 1.3.18

2
Jan

WEDNESDAY 1.3.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Banded Hip Distraction

Joint Warm-Up

Barbell Warm-Up

5 Snatch Deadlift

5 Snatch Pulls

5 Muscle Snatches

5 Overhead Squats

5 Snatch Balance

5 Hang Squat Snatch

1: Snatch Balance (EMOM 8)

On the Minute x 8

Minutes 1-2 – 65%

Minutes 3-4 – 70%

Minutes 5-6 – 75%

Minutes 7-8 – 80%

2: Hang Squat Snatch (6X3)

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Set #5 – 78%

Set #6 – 80%

*Rest as needed between

MC1: Metcon (AMRAP – Reps)

AMRAP 3:

12/9 Calorie Row or Assault Bike

12 Power Snatches (95/65)
Rest 3 minutes

MC2: Metcon (AMRAP – Reps)

AMRAP 3:

12/9 Calorie Row or Assault Bike

8 Power Snatches (115/80)
Rest 3 minutes

MC3: Metcon (AMRAP – Reps)

AMRAP 3:

12/9 Calorie Row or Assault Bike

4 Power Snatches (135/95)

EC: Metcon (No Measure)

EXTRA CREDIT

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups

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