21
Mar
WEDNESDAY 3.22.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
3 Steady Rounds:
Run 200m
10 Push Jerk 95/65
Row 20 Calories
1: Split Jerk (4X2)
Two moderate sets, one heavy, last set back between the first two.
No percentages here. Build to a “perfect heavy double”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.
MC: Metcon (Time)
RX
3 Rounds:
Run 800m
15 Toes to Bar
10 Front Squats 95/65
RX+
3 Rounds:
Run 800m
25 Toes to Bar
15 Front Squats 135/95lbs
*Cap 30 minutes
EC: Metcon (Time)
EXTRA CREDIT
3 Rounds:
100m Farmer’s Carry 70/53lbs
30/20 Calories on Bike
Rest 2:00
The Farmer’s Carry is not for time. Walk steady and stay in control of the KBs. Push the pace on the bike to finish each round.