9
Sep
MONDAY 9.10.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Group Warm-Up
1: Snatch (On the Minute x 11:)
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
2: Back Squat (CUSTOM)
3 Sets of 9 (64-68-72%)
**After each set, complete 50% of Max Ring Muscle-ups or Chest 2TB Pull-Ups
MC: Metcon (Time)
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Row or Bike