MONDAY 4.10.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 DU’s or DU practice

Foam Roll and lacross ball smash

5 Good Mornings

5 Snatch Deadlifts

5 Snatch Hi-Pulls

5 Muscle Snatch

5 Overhead Squats
8 min

1: Power Snatch + Overhead Squat (CUSTOM)

60%/2+3

65%/2+3

70%/2+3

75%/2+3

*2 Power Snatches then 3 Overhead Squats

**1RM based

off of Snatch

12 min

2: Back Squat (4X5)

60%/5

65%/5

70%/5

75%/5

15 min

MC: Metcon (Time)

27-21-15-9:

Power Snatch (75/55)

Wallballs (20/14#)

Cal Row
20 Min cap

EC: Metcon (AMRAP – Rounds)

EXTRA CREDIT #1

Stamina Conditioning

EMOMx5:

4 Muscle-ups

EC2: Snatch Pull (4X5)

EXTRA CREDIT #2

Snatch Pull

85%/5

(90%/5)3