MONDAY 7.22.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Metcon (Weight)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
Week #4 – 69%
2: Metcon (Weight)
“On the 2:00” x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch
Set #1 – 60%
Set #2 – 65%
Sets #3+4+5 – 70%
“Hot Sauce” (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)