31
May
FRIDAY 6.1.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Coaches Choice
1: 3-Position Squat Clean Complex (On the 2:00 x 6 Rounds)
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat
2: Metcon (Weight)
Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.
MC1: Metcon (AMRAP – Rounds and Reps)
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike or Row
6 Burpees over bar
100 Meter Burden Run #20
Partners complete full rounds before switching.