24
Sep
MONDAY 9.25.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Banded Hip Distraction
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 KB Snatches (53/35)
9 Toes to Bar
1: Metcon (Weight)
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest
*Log 80%
2: Back Squat (CUSTOM)
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
EC: Muscle-ups (Max Effort 1 set)
EXTRA CREDIT #1
EC: Pause Overhead Squat (Build to a heavy 1)
Extra Credit #2
3 Second Pause at bottom