MONDAY 9.24.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Snatch (CUSTOM)

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (74-77-80%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (84-86-88%)

Minutes 12-13-14: 1 Squat Snatch (84-86-88%)

*Log 88%

2: Back Squat (3×9)

(70-74-78%)

MC: “Wasabi” (Time)

For Time:

1000M Run

40 C2B Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpees
Front Squat

SC1

(95/65)

EC: Snatch Tempo Pull (6×1)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
EXTRA CREDIT:

(77-80-83-86-86-86)