WEDNESDAY 5.3.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches choice mobility

then

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

then

1 Round:

15 Box Jumps (you choose height… reset after each rep, focus on explosiveness and hip extension)

then

Barbell Compex

5 Good Morning (45/35)

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

1: “Big Clean Complex” (6X1)

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Split Jerk

Rest as needed between sets
*Rest as needed between sets

High Hang = Pockets

Hang = Knees

Full = Ground