WEDNESDAY 9.19.18

Lowry CrossFit – CrossFit

View Public Whiteboard

Activation

WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

MC1: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

1: Deadlift (CUSTOM)

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

*log 3X1 @ 92%

MC2: Metcon (Time)

Stamina Conditioning

For Time:

100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar
Scale Toe 2 Bar, Knees to Chest