28
Sep
FRIDAY 9.29.17
Lowry CrossFit – CrossFit
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)