5
Dec
WEDNESDAY 12.6.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Coaches Choice
1: Metcon (Weight)
Barbell Cycling
Every :90 Seconds x 5 rounds
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest
Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%
*clean 1RM
**Rest 1:30 (7:30-9:00)
-THEN-
2: Squat Clean (EMOM 5)
On the Minute x 5 – 1 Heavy Squat Clean
MC: Metcon (Time)
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65)
EXTRA CREDIT #1
Recovery
25 Minute Recovery Effort
Athlete’s choice on bike or row.