FRIDAY 12.28.18

Lowry CrossFit – CrossFit

Friday- 12.28
6:00am- WOD
9:30am- WOD
Noon- WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- OPEN GYM till 7:30

Saturday 12.29
8:00am- WOD
9:00am-11:00am- Open Gym
*ON RAMP CANCELED

Sunday 12.30
10:00am- 12:00pm

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Glute Activation

Banded Shoulder Distraction

Barbell Warm-Up (snatch)

1: Metcon (2 Rounds for weight)

Part A – 3 Sets of a Snatch Complex

Part B – Steady build to 3 Sets of 2 Squat Snatches

15:00 Minutes

Part A – Snatch Complex

3 Sets:

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

Complex Percentages:

60, 65, 70% of 1RM Squat Snatch

Part B – Squat Snatch

In time remaining, build steadily to 3 Sets of 2 Repetitions.

Athlete’s choice to hold all sets across at a moderate loading, or build to a single heavy set of 2.
Part A is Round 1

Part B is Round 2

2: Metcon (Time)

For Time:

20 Power Snatches

20 Barbell-Facing Burpees

20 Overhead Squats

20 Barbell-Facing Burpees

20 Squat Snatches
Rx Barbell – 95/65