MONDAY 1.28.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Group Warm-Up

1: Front Squat (On the 1:30 x 6 Sets)

Set #1 – 3 Reps @ 75%

Set #2 – 2 Reps @ 80%

Set #3 – 1 Rep @ 85%

Sets #4+5+6 – 1 Rep @ 90-94%

Log heaviest 1 rep.

MC: “Life Jacket” (3 Rounds for reps)

“Life Jacket” Part #1

AMRAP 5:

27/21 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-Ups

Rest 5:00

“Life Jacket” Part #2

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 TTB

Rest 5:00

“Life Jacket” Part #3

AMRAP 5:

15/12 Calorie Row

15 Thrusters (75/55)

15 Pull-Ups

EC: Metcon (Weight)

EXTRA CREDIT:

On the Minute x 10:

20 Double-Unders

1 “Cluster”
A “Cluster” is short for a squat clean thruster. A full squat clean, that moves directly into a thruster without a pause anywhere in the motion.

Each minute starts with 20 double-unders, purposely challenging our barbell repetition. Time between sets will be on the tighter side, requiring fast weight changes. Start at 65% of 1RM Clean and Jerk, aiming to build in each minute.