MONDAY 12.27.21
Lowry CrossFit – CrossFit
**Holiday Week Schedule.
Monday- 12.27
6:00am WOD
7:30am- Open Gym
9:00am WOD
Noon- Open Gym
4:15pm- WOD
5:30:pm- Open Gym
6:45pm- WOD
Tuesday- 12.28
6:00am Open Gym
9:00am- WOD
Noon- Open Gym
4:15p- WOD
5:30p- Open Gym
6:45pm- WOD
Wednesday- 12.29
6:00am- Open Gym
7:30am- Open Gym
9:00am- WOD
Noon- Open Gym
4:15p- WOD
5:30p- Open Gym
6:45p- WOD
THURSDAY- 12:30
Open Gym
FRIDAY. 12.31
9:00am New Years Eve WOD
SATURDAY 1.1.22
10:00am New Years Day WOD
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
For Quality:
3 Minute Foam Roll
2 Minute Machine
3 Rounds: 6 Ring Rows + 12 Hollow Rocks + 18 Reverse Lunges
2 Minute Child’s Pose
1: Metcon (Weight)
Power Snatch Complex
Build to A Heavy:
1 Snatch Grip Push Press
2 Hang Power Snatches
3 Overhead Squats
***Pull off racks
INTENTION: Feel free to begin by taking the barbell from a rack, just be sure to walk far enough away to safely complete the rest of the complex. All reps should be completed unbroken.
SCORE: Heaviest successful complex.
MC: “Red Handed” (AMRAP – Rounds and Reps)
AMRAP 9:
3 Hang Power Snatches 75 / 55 lb
3 Burpee Pull-ups
6 Hang Power Snatches 75 / 55 lb
6 Burpee Pull-ups
9 Hang Power Snatches 75 / 55 lb
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]