14
Nov
FRIDAY 11.15.19
Lowry CrossFit – CrossFit
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)