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FRIDAY 11.30.18

29
Nov

FRIDAY 11.30.18

Lowry CrossFit – CrossFit

**Evening class schedule update Friday 11.30.18
4:30pm- WOD
5:30pm- 7:30pm- Open Gym
Saturday 12.1.18
8:00am- WOD
9:00am-11:00am- Open Gym

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WU: Warm-up (No Measure)

500M Row or .7 Assault Bike or 20 cal Ski Erg

Foam Roll

Couch Stretch

Pigeon Stretch

1: Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 1 Front Squat

Even Minutes – 3 Back Squats
*Both lifts are performed with the same load:

82% of our estimated 1RM Front Squat.

2: Touch and Go Squat Clean and Jerk (5X1)

5 Sets (Building to a Moderate):

5-Rep Touch and Go Squat Clean + Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Sets #4+5 – Climb by feel.

*10 minutes

MC: “Sore Eyes” (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14) *Females to a 9′ Target

20 Sumo Deadlift High Pulls (75/55)

20 Box Jumps (24″/20″)

20 Push Presses (75/55)

20/14 Calorie Row

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