TUESDAY 7.17.18

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – :45 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1: Strict Hand Stand Push-Ups (Build to a Max Height Set of 3 Deficit Strict Hand)

2: Power Clean and Jerk Complex 7.17.18 (EMOM 8)

Hang Power Clean

Power Clean

Split Jerk
Sets 1-2 – 65%

Sets 3-4 – 68%

Sets 5-6 – 71%

Sets 7-8 – 74%

*log 74%

MC: Metcon (Time)

5 Rounds for Time:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-Ups