WEDNESDAY 10.12.16

Lowry CrossFit – CrossFit

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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.