FRIDAY 6.9.17

Lowry CrossFit – CrossFit

LCF! This Sunday (6.10), three of our very own compete as a team in CrossFit Cherry Creek’s “Triple Threat” comp. They will be competing in the RX division against Denver’s best competitive exercisers. Let’s go out and cheer on Juan, Keenan and Nick Jackson as they tackle 4 tough wod’s throughout the day.

Let’s rep our box (because our logo is better than yours)- SUPPORT our squad and show up deep like we always do.

Heat Times:
WOD #1- 9:20am
WOD #2- 12:20pm
WOD #3- 4:10pm
Floater- TBD

View Public Whiteboard

WU: Warm-up (No Measure)

Foam Roll

Couch Stretch

Banded Shoulder Mobility

Activation

Barbell Warm-Up

5 Good Mornings

5 Behind the Neck Presses

5 Snatch High Pulls

5 Muscle Snatches

5 OHS

5 Squat Snatches

1: Snatch (7X2)

60%/2

70%/2

75%/2

80%/2

(85%/2)3

2: Front Squat (6X2)

Front Squat

60%/2

70%/2

75%/2

80%/2

(85%/2)2

MC: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

EC1: Clean and Jerk (CUSTOM)

EXTRA CREDIT #1

60%/2+1

70%/2+1

75%/2+1

80%/2+1

(85%/2+1)3

EC2: Metcon (Time)

EXTRA CREDIT #2

3 RFT:

20 Cal Bike

20 Cal Row

Rest 1:00