19
Dec
WEDNESDAY 12.20.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
30 Seconds
Jumping Jacks
Quad Stretch
Active Samson
DU’s
Active Spidermans
Air Squats
PVC Pass Through
Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
completed with empty barbell
1: Metcon (Weight)
On the Minute x 5
5 Touch and Go Power Clean and Jerks
*Repeat from last week, aim to improve slightly
*Repeat from last week, aim to improve slightly
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders
CORE
2 Rounds:
50 AbMat Sit-Ups
20 Hip and Back Extensions