27
Jul
FRIDAY 7.28.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll
Couch Stretch
Pigeon Pose
Banded Shoulder Distraction
PVC Pass Thru’s
8 Minutes
Activation
2 Rounds:
5 Good Mornings (45/35)
5 Romanian Deadlifts
5 Clean Pulls
5 Power Cleans
5 Strict Press
5 Front Squats
5 Split Jerks
**8 Minutes
1: Clean and Jerk (CUSTOM)
70%/2+1
75%/2+1
80%/2+1
(85%/1)3
**15 Minutes
2: Front Squat (5X5)
(80%/5)5
**15 Minutes
MC: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Scale for HSPU
1) Box HSPU’s
or
2) Push Press 95/65
**Scale for DL
1) 185/125
12 Minutes CAP
EC: Clean Pull (4X3)
EXTRA CREDIT
(105%/3)4