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FRIDAY 10.6.17

5
Oct

FRIDAY 10.6.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Row,Run or Jump Rope 2:00

Coaches Choice

1: Clean and Jerk (EMOM 9)

Clean and Jerk

On the Minute x 9 (3 Rounds) –

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

REST 2:00

*based of off 1RM C&J

**Log 83%

2: Metcon (Weight)

EMOM 3

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

MC: Metcon (AMRAP – Rounds and Reps)

Teams of 2

RX

AMRAP 20:

10 Burpees

12 Calorie Row

10 Kettlebell Swings (53/35)

RX+

AMRAP 20:

10 Calorie Assault Bike

12 Calorie Row

10 Kettlebell Swings (70/53)
*Partners complete full rounds

EC: Front Squat (CUSTOM)

EXTRA CREDIT

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

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