30
Aug
FRIDAY 8.31.18
Lowry CrossFit – CrossFit
WEEKEND SCHEDULE
Saturday- 9.1.18
8:00am WOD
9:00am-11:00am Open Gym
*9:00am On-Ramp Cancelled
Sunday- 9.2.18
11:00am-1:00pm Open Gym
LABOR DAY SCHEDULE.
Monday- 9.3.18
8:00am WOD
*All other regularly scheduled classes cancelled.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Couch Stretch
Barbell Warm-Up
1: Clean & Jerk Complex 8.31.18 (On the 2:00 x 7)
Hang Power Clean
Hang Squat Clean
Push Jerk
Split Jerk
Build to a heavy
2: Deadlift (EMOM 8)
2 Repetitions (Week 3/3. Aim to beat last week)
MC: “Go Fish” (Time)
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
If short on rowers, stagger heats by 5 minutes.