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17.4

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon Metcon (No Measure) 17.4

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170316

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon A: Metcon (AMRAP – Reps) EMOM 10 15 double unders 5 push press R (35/25) 5 push press L (35/25) Rest 5 minutes Metcon Metcon (Time) 10! overhead squat (95/65) front rack lunge8 minute cap Rest 5 minutes Metcon C: Metcon (Time) 12-9-6 hang power clean (95/65) push press Mobility and Recovery Warm-up (No Measure) coach led

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170315

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 8 2 hang C&J (70% of C&J) 10 hand release push-ups 10 c2b Rest 5 minutes Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 deadlifts (same weight) 20 sit-ups 20 hollow/arch beat swings Rest 5 minutes Metcon Metcon (No Measure) tabata hollow body Mobility and Recovery Warm-up (No…

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170314

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon 1 minute rest between metcons A: Metcon (Calories) E2MOM 10 30 seconds max effort rowrecord total cals with damper set to 10 B: Metcon (AMRAP – Reps) E2MOM 10 30 seconds max burpees C: Metcon (AMRAP – Reps) E2MOM 10 30 seconds max thrusters (95/65) Mobility and Recovery Warm-up (No Measure) coach led

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170313

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Strength Back Squat (4×6) E2MOM 8 (4 sets) 6 back squats (70%) Metcon #Timmy (AMRAP – Rounds and Reps) AMRAP 20 30 wall balls (20/14) 30 box jumps (24/20) 30 Russian swings (70/53) Mobility and Recovery Warm-up (No Measure) coach led

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17.3

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon 17.3

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170309

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Strength Bear Complex (6×2) Power Clean Front Squat Push Press Back Squat Second Push PressE2MOM 12 (6 sets) 2x bear complex at 70% C&J Rest 5 minutes Metcon Metcon (AMRAP – Rounds) E2MOM 16 (8 sets) snatch grip dead hang squat snatch hang power snatch overhead squatuse 60% of snatch Mobility and Recovery Warm-up (No Measure) coach…

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170308

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Strength Deadlift (5×5) E2MOM 10 5 deadlifts (60%) 10 box jumps (suggested height 30/24) Metcon Metcon (3 Rounds for reps) 3 rounds of 1 minute at each station: row for cal wall balls (20/14) Russian twist (20kg/12kg) bar facing burpees (parallettes) alternating DB squat snatch (35/25) ——- 1 minute between roundsscore each round…

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170307

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Strength Kettlebell Swing (5×25) E2MOM 10 25 Russian swings Rest 3 minutes Metcon A: Metcon (AMRAP – Reps) EMOM 16 odd: 20 seconds, max dips even: 20 seconds, max strict pull-upscore total dips and pull-ups Rest 5 minutes Metcon B: Metcon (Time) 21 thrusters (75/53) 30 lateral bar hops 15 thrusters 30 lateral bar hops 9 thrusters…

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170306

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Strength Front Squat (5×3) EMOM 10 odd: 3 Front squats (70%) even: 30 double unders Rest 3 minutes Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 alternating front rack lunge (95/65) 10 push press 10 overhead squat2 burpees emom starting at the beginning of the workout. Lunge in place stepping back. Rest 3 minutes Metcon B:…

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17.2

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds Metcon…

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170302

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon A: Metcon (Time) 21-15-9 Russian swings (70/53) hr push-upsTD 3-4, Cap 5 Rest 3 minutes Metcon B: Metcon (Time) 9-15-21 goblet squats (70/53) V-upsTD 4-5, Cap 6 Rest 3 mintues Metcon C: Metcon (Time) 5RFT 5 single arm push press L (70/53) 5 single arm push press R 6 alternating goblet lungesCap 6 Mobility and Recovery…

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170301

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 front squats (70%) 15 sit-ups 30 double unders Rest 3 minutes Strength Hang Power Snatch (5×2) E2MOM 10 (5 sets) 2 hang power snatches. build to a heavy set of 2 Rest 3 minutes Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 2 hang power snatches (80% of today) 2 overhead squats…

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170228

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon A: Metcon (AMRAP – Reps) One minute on, one minute off for 16 minutes: 10 cal row 3 clean and push press (60% of C&J)You must complete the 10 cal row and 3 clean and push press in one minute and rest for the following minute. Score the total number of clean and push presses, but only those you complete within the working…

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170227

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon A: Metcon (Time) For time: 5 bar muscle ups 10 hspu 15 deadlifts (225/155) 20 alternating pistols 15 deadlifts 10 hspu 5 bar muscle upsTD 6-7, Cap 9 Rest 5 minutes Metcon B: Metcon (AMRAP – Rounds) 3 rounds of: AMRAP 4 10 arch/hollow beat swings 50′ walking lunge 50′ bear crawl ——- 2 minute rest between roundsscore full…

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170224

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes Mobility and…

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170223

CrossFit Lowell – CrossFit Warm-up Warm-up (No Measure) coach led Metcon rest 3 minutes between metcons A: Metcon (Distance) 5 min row @2:10 pace B: Metcon (AMRAP – Rounds and Reps) AMRAP 5 12 wall balls (20/14) 8 box jumps (24/20) 4 pull-ups C: Metcon (AMRAP – Rounds and Reps) AMRAP 5 15 American swings (53/35) 10 goblet squats 5 goblet lunges D: Metcon (AMRAP – Rounds and Reps) AMRAP 5 20…

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