TUESDAY 2.5.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Snatch Barbell Warm-Up

1: Tempo Power Snatch (10X1)

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Sets #1+2+3 – 60%

Sets #4+5+6 – 65%

Sets #7+8 – 70%

Sets #9+10 – 70-75%, based on feel.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

MC: “Double Bubble” (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double-Unders, 5 Power Snatches (135/95)

25 Double-Unders, 5 Bar Muscle-Ups

EC: Metcon (3 Rounds for time)

EXTRA CREDIT:

On the 4:00 x 3 Sets:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping HSPU