MONDAY 2.25.19
Lowry CrossFit – CrossFit
Athletes have option to do class workout or 19.1.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Group Warm-Up
MC: “Full Send” (Time)
RX+
3 Rounds:
50 Double-Unders
15 CTB Pull-Ups
50 Double-Unders
15 Thrusters (135/95)
RX
3 Rounds:
50 Double-Unders
15 Pull-Ups
50 Double-Unders
15 Thrusters (95/65)
1: Back Squat (CUSTOM)
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%
*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.
EC: Metcon (3 Rounds for weight)
EXTRA CREDIT:
RD 1
Minutes 0:00-7:00 – Pause Overhead Squat (3s in bottom)
Build to a Heavy Single
RD 2
Minutes 7:00-12:00 – Pause Snatch Balance (3s in bottom)
Build to a Heavy Single
RD 3
Minutes 12:00-20:00 – Hang Squat Snatch
Build to a Heavy Single