FRIDAY 11.15.19

14
Nov

FRIDAY 11.15.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Front Rack Stretch

1: Metcon (Weight)

On the 1:30 x 7 Sets:

30 Double-Unders

3-Position Power Clean*
*3-Position Clean:

1 High Hang Power Clean (high thigh)

1 Hang Power Clean (knees)

1 Power Clean (floor)

Set #1 – 50% of estimated 1RM Power Clean

Set #2 – 53%

Set #3 – 56%

Set #4 – 69%

Set #5 – 62%

Set #6 – 65%

Set #7 – 68%

MC: “Power Bar” (AMRAP – Rounds and Reps)

AMRAP 12:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)