MONDAY 4.23.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Lacrosse Ball Mob

Glute Activation

1: Snatch Complex (On the 1:30 for 7 Sets)

Pausing Snatch Deadlift

Low-Hang Squat Snatch (Drop From Overhead)

Squat Snatch
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2: Back Squat (CUSTOM)

10 Reps @ 72%

8 Reps @ 77%

6 Reps @ 81%

4 Reps @ 85%

2 Reps @ 90%

Rest 2:00 between sets.

*log 2 @ 90%

MC: “Spin Doctor” (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)