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WEDNESDAY 3.28.18

27
Mar

WEDNESDAY 3.28.18

Lowry CrossFit – CrossFit

**Deload Week**

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WU: Warm-up (No Measure)

30 Seconds

Jumping Jacks

Quad Stretch

Active Spidermans

Push-up to Down Dog

Knuckle Drags

Active Samson

Walkouts

Side Lunges

Air Squats

Pigeon Pose – :30 Seconds Each Leg

Childs Pose – :30 Seconds

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

MC: “50/50” (AMRAP – Reps)

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)
Athletes will have 7 minutes to get through two sets of 50 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The score today is repetitions at the final barbell. Athletes will share one barbell, changing the weights out between each set. The only movement that comes from the rack today will be the back squat.

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