FRIDAY 9.29.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 DU practice

Group Warm-Up

1: Barbell Complex (EMOM 9)

Hang Squat Clean + Squat Clean + Split Jerk
On the Minute x 9 (3 Rounds):

Minute 1 – 70% of 1RM C&J

Minute 2 – 75%

Minute 3 – 80%

*rest 2 minutes

2: Squat Clean and Jerk (EMOM 3)

On the Minute x 3 (3 Rounds):

Squat Clean + Split Jerk

82 – 84 – 86%

3: Front Squat (CUSTOM)

6 Sets of 2:

Sets 1 & 2 – 75%

Sets 3 & 4 – 80%

Sets 5& 6 – 85%

*log 2 @ 85%

MC: Metcon (Time)

RX

3 Rounds:

500 Meter Row

12 Deadlifts (225/155)

21 Box Jumps (30/24)

RX+

3 Rounds:

500 Meter Row

12 Deadlifts (275/185)

21 Box Jumps (24/20)
Deadlift

SC1: (185/125)