8
Nov
FRIDAY 11.9.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row or .7 Assault Bike
Foam Roll
Banded Shoulder Distraction
Glute Activation
1: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk (5X1)
Clean and Jerk Complex
Build to a moderate set
2: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining…
Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats
Record rounds and reps of C2B Pull-Ups, HSPU’s and Air Squats