11
Jun
WEDNESDAY 6.12.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
1: Metcon (Time)
12 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 10 sets at 40%. In the final week of this current progression, we’ll bring our total set count back up to 12, holding 40%.
Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 10 x 30%
2: Thruster (6X3)
On the 2:00 x 6 Sets:
3 Thrusters (from the ground)
Set #1 – 60% of 1RM Clean and Jerk
Set #2 – 64%
Set #3 – 68%
Sets #4+5+6 – Build to a Heavy Set of 3.
MC: “Chest Hair” (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)