23
Nov
WEDNESDAY 11.23.16
Lowry CrossFit – CrossFit
Thanksgiving Week Schedule (11/21-11/25)
Monday-Wednesday: regular schedule
Thursday- 9:00am WOD
Friday- 8:00am WOD, 9:00am-11:00am Open Gym
WU: Warm-up (No Measure)
Run/Row/Jump Rope
Light Foam Roll
Ankle and Shoulder Mob
3 Rounds
5 Strict Press
5 Good Mornings
5 Push Press
5 Good Mornings
5 Muscle Snatches
1: Push Jerk (5X5)
*60% of 1RM
MC: Metcon (Time)
AMRAP 20 Minutes
18/15 Calorie Row
15 Power Snatch
12 Bar Facing Burpees
Power Snatch
RX 95/65
SC1 75/55
EC1: Metcon (Time)
EXTRA CREDIT #1
8 Rounds:
Run 200m
20 Pull Ups
Rest :90
EC2: Metcon (AMRAP – Reps)
EXTRA CREDIT #2
4 Rounds:
AMRAP 3 Minutes
Row 500m
Max Rep Bench Press 205/135lbs
Rest 2:00