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MONDAY 5.20.19

19
May

MONDAY 5.20.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Back Squat (CUSTOM)

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%

– Log 1 @ 91%

2: Front Rack Lunge (2X14)

2 Sets of 14 @ 46%

Percentage based off our 1RM Front Squat.

Transitioning from back rack lunges earlier in our training cycle, the demand on the midline for the front rack position is more challenging. Same fashion as our last lunges, in terms of stepping *back* for each rep. In other words, these are stationary “step-back” lunges, with 7 reps on each side (alternating) for the 14 rep total. All reps are taken from the rack, and rest as needed between sets.

MC: “Hot Air” (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)
Time remaining in each 5:00 window after completion is rest. Record slowest time.

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