MONDAY 8.6.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: 3 Position Squat Snatch (5X1)

Hi-Hang

Hang

Ground
5 Sets @ 65%

2: Power Snatch + Squat Snatch (1 Complex On the 1:30 x 7 Sets)

Performed @ 75%

3: Back Squat (CUSTOM)

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

6 Reps @ 72%

4 Reps @ 77%

2 Reps @ 82%

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

All Sets completed On the 2:00

* Log 2 @ 84%

MC: Metcon (Time)

4 Rounds For Time:

40 Air Squats

30 Sit-ups

20/15 Calorie Row or Bike

EC: Pausing Snatch Pulls (5X2)

EXTRA CREDIT

5 Sets of 2 at 90%

Pause 2 Seconds at Knee Level