MONDAY 7.29.19

Lowry CrossFit – CrossFit

“SLED DOG” WEEK 5 (DELOAD WEEK):
Backing off total volume in this deload week.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: Pausing Push Jerk (3X3)

*Pause For 2 Seconds in Dip & Catch
The general percentage we’re looking for here is to keep these below 50% of your 1RM Push Jerk

1: Push Jerk (Every 2 Minutes x 5 Sets:)

Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)
SC1: 135/95

SC2: 115/85

SC3: 95/65