FRIDAY 11.9.18


FRIDAY 11.9.18

Lowry CrossFit – CrossFit

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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)


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