TUESDAY 12.13.16

Lowry CrossFit – CrossFit

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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.