MONDAY 4.30.18

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 @ 74%

8 Reps @ 79%

6 Reps @ 83%

4 Reps @ 87%

2 Reps @ 92%

Rest 2:00 between sets.

*Log 92% and notate

MC: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

MC2A: Fran+ (Time)

For Time:

21-15-9

Thrusters (115/80)

Chest to Bar Pull-Ups