WEDNESDAY 3.28.18
Lowry CrossFit – CrossFit
**Deload Week**
WU: Warm-up (No Measure)
30 Seconds
Jumping Jacks
Quad Stretch
Active Spidermans
Push-up to Down Dog
Knuckle Drags
Active Samson
Walkouts
Side Lunges
Air Squats
Pigeon Pose – :30 Seconds Each Leg
Childs Pose – :30 Seconds
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
MC: “50/50” (AMRAP – Reps)
Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
Athletes will have 7 minutes to get through two sets of 50 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The score today is repetitions at the final barbell. Athletes will share one barbell, changing the weights out between each set. The only movement that comes from the rack today will be the back squat.