FRIDAY 5.5.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Pigeon Pose

Couch Stretch

Lacrosse ball mash

then

Snatch Activation

:30 Barbell Calf Stretch

5 Snatch Deadlift

5 Snatch Pull

5 Muscle Snatch

5 Behind the Neck Press

5 Snatch Balance

1: Snatch (CUSTOM)

75%/4

80%/3

(85%/3)2

Record 2 @ *85%

2: Back Squat (CUSTOM)

78%/4

83%/1

78%/4

86%/1

78%/4

88%/1

Log 1 @ 88%

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

20 Calorie Row/Bike

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14)

EC: Clean and Jerk (CUSTOM)

EXTRA CREDIT

75%/3+1

80%/3+1

(85%/3+1)2