MONDAY 5.7.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
:30 Seconds
Easy Row/Bike
Active Spidermans
Medium Row/ Bike
Push-up to Down Dog
Faster Row/Bike
Air Squats
Barbell Warm-Up
3 Snatch Deadlifts
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balance
1: Metcon (Weight)
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.
1: Back Squat (CUSTOM)
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
*log 2 @ 94%
Rest 2-3 minutes between sets.
MC1: Metcon (AMRAP – Reps)
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
MC2: Metcon (AMRAP – Reps)
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
MC3: Metcon (AMRAP – Reps)
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
MC4: Metcon (AMRAP – Reps)
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row