WEDNESDAY 8.14.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Crossover Symmetry

1: Metcon (Weight)

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat
STIMULUS

This 3-movement complex is designed to be completed without dropping the bar

Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00

The weights prescribed here should be light enought that you can maintain excellent technique

Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

2: Metcon (Time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)
STIMULUS

This barbell conditioning piece uses your 1RM Clean to determine weights used

For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255

Use one barbell and change weights after you finish the prescribed reps

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Under

30/24 Calorie Row

5 Power Cleans (165/115)

5 Hang Squat Cleans (165/115)

5 Squat Cleans (165/115)
SUBSTITUTIONS

Double Unders

Reduce Reps

1 Minute of Practice

90 Single Unders