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.

View Public Whiteboard

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]