13
Dec
TUESDAY 12.13.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Hip Mobility
then
3 Steady Rounds:
10 Light Good Mornings
Row 500m
1: MisFit Snatch Complex ( Every :90 for 9 complete 2 Misfit Snatch Complex)
1 Squat Snatch
1 Over Head Squat
1 Hang Squat Snatch
1 Over Head Squat
*70% of 1RM
** You can build throughout sets
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
Row 200m
6 Power Snatch 155/105lbs
10 Kipping Handstand Push-Ups
Rest :60
Power Snatch
RX+ 155/105
RX 135/95
RX+ HSPU’s
RX Hand release push-up
EC1: Deadlift (2-2-2)
EXTRA CREDIT #1
*80% of 1RM
EC2: Metcon (Time)
EXTRA CREDIT #2
For Time
Row 20/15 Calories
5 Strict Muscle Ups
Row 20/15 Calories
4 Strict Muscle Ups
Row 20/15 Calories
3 Strict Muscle Ups
Row 20/15 Calories
2 Strict Muscle Ups
Row 20/15 Calories
1 Strict Muscle Up
EC3: Metcon (Time)
EXTRA CREDIT #3
5 Rounds:
60 Double Unders
Rest 1:1
EC4 : Metcon (Time)
EXTRA CREDIT #4
Accumulate 5:00 of Overhead Plate Holds 45/25lbs
8 Minute Cap.