22
Oct
MONDAY 10.22.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row or 400M Run or 2:00m Assault Bike
5:00m Mobility
then
Barbell Warm Up
5 Snatch Deadlift
5 Snatch Pulls
5 Muscle Snatches
5 Overhead Squats
1: Metcon (Time)
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)
directly into..
15-12-9
Calorie Row
Clean and Jerks (95/65)
3: Back Squat (CUSTOM)
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
EC: Snatch (CUSTOM)
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest
*log 84%