8
Apr
MONDAY 4.9.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats
Barbell Warm-Up
1: Metcon (Weight)
Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
*Build to a heavy single for the day, but not a max.
2: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
EC: Metcon (No Measure)
EXTRA CREDIT
Midline Conditioning
Alternating EMOM x 16:
Odd Minutes – 10 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max Toes to Bar
*Toes to Bar Window is from the 0:00-0:30