4
May
FRIDAY 5.5.17
Lowry CrossFit – CrossFit
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