Call Us: (303) 803-8537

MONDAY 2.25.19

24
Feb

MONDAY 2.25.19

Lowry CrossFit – CrossFit

Athletes have option to do class workout or 19.1.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Group Warm-Up

MC: “Full Send” (Time)

RX+

3 Rounds:

50 Double-Unders

15 CTB Pull-Ups

50 Double-Unders

15 Thrusters (135/95)
RX

3 Rounds:

50 Double-Unders

15 Pull-Ups

50 Double-Unders

15 Thrusters (95/65)

1: Back Squat (CUSTOM)

5 Repetitions @ 72%

4 Repetitions @ 77%

3 Repetitions @ 82%

1 Repetition @ 86%

1 Repetition @ 89%

1 Repetition @ 92%

*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.

EC: Metcon (3 Rounds for weight)

EXTRA CREDIT:

RD 1

Minutes 0:00-7:00 – Pause Overhead Squat (3s in bottom)

Build to a Heavy Single

RD 2

Minutes 7:00-12:00 – Pause Snatch Balance (3s in bottom)

Build to a Heavy Single

RD 3

Minutes 12:00-20:00 – Hang Squat Snatch

Build to a Heavy Single

Leave a Reply