CrossFit Lowell

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

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

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…

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

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

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

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…

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…

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…

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:…

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…

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…

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…

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…

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…

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…

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…