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MONDAY 7.16.18

15
Jul

MONDAY 7.16.18

Lowry CrossFit – CrossFit

Deload Week

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Group stretch

1: Back Squat (CUSTOM)

On the Minute x 9 (3 Rounds):

Minute 1 – 5 Reps @ 75%

Minute 2 – 3 Reps @ 80%

Minute 3 – 1 Rep @ 85%

*log 1 @ 85%

2 : FRONT RACK REVERSE LUNGE (CUSTOM)

3 Sets of 12 Repetitions:

Set 1 – 40%

Set 2 – 45%

Set 3 – 50%

*percentages based off 1RM Front Squat

Log 12 @ 50%

MC: Metcon (8 Rounds for reps)

Alternating Tabata x 8 Minutes:

Back Squat (Empty Barbell)

Double Unders
Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

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