TUESDAY 4.18.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll
Quads, Adductors,
Couch Stretch
Pigeon Pose
Lacrosse Ball Mob
Banded Shoulder Distraction
then
2 Rounds:
5 Stiff Legged Deadlift
5 Snatch Pulls
5 Muscle Snatches
5 Overhead Squats
10 min
1: Power Snatch + Overhead Squat (Build to a heavy 1)
15 min
2: Metcon (AMRAP – Reps)
RX
AMRAP 4:
18 Power Snatches (75/55)
18 OHS (75/55)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
15 Power Snatches (95/75)
15 OHS (95/75)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
12 Power Snatches (115/85)
12 OHS (115/85)
Max bar-facing burpees in remaining time
RX+
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time
20 min
EC1: Metcon (AMRAP – Rounds)
EXTRA CREDIT
EMOMx20:
Odd: 15 Calorie Row
Even: 10 Kipping HSPU