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MONDAY 5.7.18

6
May

MONDAY 5.7.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Easy Row/Bike

Active Spidermans

Medium Row/ Bike

Push-up to Down Dog

Faster Row/Bike

Air Squats

Barbell Warm-Up

3 Snatch Deadlifts

3 Snatch Pulls

3 Muscle Snatches

3 Overhead Squats

3 Snatch Balance

1: Metcon (Weight)

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

2 Hang Power Snatches

3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

1: Back Squat (CUSTOM)

10 Reps @ 76%

8 Reps @ 81%

6 Reps @ 85%

4 Reps @ 89%

2 Reps @ 94%

*log 2 @ 94%

Rest 2-3 minutes between sets.

MC1: Metcon (AMRAP – Reps)

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row
rest 3 minutes

MC2: Metcon (AMRAP – Reps)

AMRAP 3:

15 Burpee Box Jumps (24/20)

15 Overhead Squats (95/65)

Max Calorie Row
rest 3 minutes

MC3: Metcon (AMRAP – Reps)

AMRAP 3:

12 Burpee Box Jumps (24/20)

12 Overhead Squats (115/80)

Max Calorie Row
rest 3 minutes

MC4: Metcon (AMRAP – Reps)

AMRAP 3:

9 Burpee Box Jumps (24/20)

9 Overhead Squats (135/95)

Max Calorie Row

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