MONDAY 4.16.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

Barbell Warm-Up

1: Metcon (Weight)

Power Clean and Jerk

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk
*Repeat from last week. Build to heavy single, not max, for the day.

2: Back Squat (CUSTOM)

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Rest 2 minutes between

*log 2 @ 88%

MC: Metcon (Time)

For Time:

10-8-6-4-2

Deadlift (275/185)

Bench Press (185/115)

Squat Clean (135/95)
*can be run in teams of 2