29
Nov
FRIDAY 11.30.18
Lowry CrossFit – CrossFit
**Evening class schedule update Friday 11.30.18
4:30pm- WOD
5:30pm- 7:30pm- Open Gym
Saturday 12.1.18
8:00am- WOD
9:00am-11:00am- Open Gym
WU: Warm-up (No Measure)
500M Row or .7 Assault Bike or 20 cal Ski Erg
Foam Roll
Couch Stretch
Pigeon Stretch
1: Metcon (Weight)
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats
*Both lifts are performed with the same load:
82% of our estimated 1RM Front Squat.
2: Touch and Go Squat Clean and Jerk (5X1)
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Sets #4+5 – Climb by feel.
*10 minutes
MC: “Sore Eyes” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14) *Females to a 9′ Target
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row