29
Nov
TUESDAY 11.29.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
100 DU’s
3 Rounds:
5 Good Mornings
5 Back Squats
5 Pressing Snatch Balance
5 Overhead Squat
5 Romanian Deadlifts
:30 Barbell Calves Stretch
1: MisFit Snatch Complex (EMOM 10)
1 Squat Snatch
1 Over Head Squat
1 Hang Squat Snatch
1 Over Head Squat
*70% of 1RM
** you can build
MC: Metcon (AMRAP – Reps)
3 Rounds:
AMRAP 5 Minutes
Row 1k/800m
Max Power Clean
Rest 3:00
Power Clean
RX 135/95
EC1: Deadlift (3X1)
EXTRA CREDIT #1
*90% of 1RM
EC2: Metcon (Time)
EXTRA CREDIT #2
For Time:
8 Legless Rope Climbs
1600m Row
24 Burpee Muscle Ups