21
Oct
MONDAY 10.22.18
Lowry CrossFit – CrossFit
*Deload Week
WU: Warm-up (No Measure)
2 Min DU’s or practice
Coaches Choice
1: Power Snatch + Hang Squat Snatch (EMOM 5)
Power Snatch + Hang Squat Snatch
60-63-65%X3 of 1RM
*Directly into
2: Squat Snatch (EMOM 5)
2 squat snatches EMOM 5
70% of 1RM
3: Back Squat (CUSTOM)
3×5 @ 70%
1×5 @ 75%
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders, 10 Power Cleans
30 Double Unders, 10 Hang Squat Cleans
30 Double Unders, 10 Push Presses
30 Double Unders, 10 Reverse Lunges
30 Double Unders, 10 Thrusters
RX 95/65
SC1 75/55