12
Oct
WEDNESDAY 10.12.16
Lowry CrossFit – CrossFit
Warm-up
4 Steady Rounds:
:30 of Banded Good Mornings
:30 alternating Jumping Lunges
10 Burpee to 6″ Target
1: Back Squat (5X3)
*82.5 of 1RM
2: Split Jerk (6X3)
*70-75% of 1RM
MC: Metcon (AMRAP – Reps)
AMRAP 9
2 Sumo Deadlift High Pull
2 Burpees
4, 4, 6, 6, etc…
SDHP
95/65
EC1: Metcon (Weight)
EXTRA CREDIT #1
EMOM for 20 Minutes:
5 Overhead Squats
5 Strict Deficit HSPU
*Alternate movements
You choose the weight, you should hit a heavy 5 OHS each time. The weight can fluctuate. You also choose the deficit on the HSPU, they should be unbroken early, but can be broken later rounds. The Deficit can also fluctuate.
EC2: Metcon (No Measure)
EXTRA CREDIT #2
20 Minute Run
*long slow pace. Keep HR between 145-165.