11
Jun
MONDAY 6.12.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll
Banded Hip Distraction
Banded Shoulder Distraction
Ankle Mobility
1: Snatch (5X1)
60%/1
70%/1
75%/1
80%/1
85%/1
2: Front Squat (CUSTOM)
60%/2
70%/2
75%/2
80%/2
(85%/1)3
*log 85% of 1RM
MC: Metcon (AMRAP – Rounds and Reps)
Partner WOD
RX
AMRAP 25
10 Front Rack Reverse Lunge (5/side) 95/65
10 Push Press, 95/65
20 Lateral 2-foot Bar Hops (each jump = 1 rep)
200m Run
RX+
AMRAP 25
10 Front Rack Reverse Lunge (5/side) 135/95
10 Push Press, 135/95
20 Lateral 2-foot Bar Hops (each jump = 1 rep)
200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.
EC: Muscle-ups (MAX EFFORT MUSCLEUPS)
EXTR A CREDIT
Max Effort Muscle-Ups