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MONDAY 7.22.19

21
Jul

MONDAY 7.22.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Metcon (Weight)

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66%

Week #4 – 69%

2: Metcon (Weight)

“On the 2:00” x 5 Sets:

1 Hang Snatch High Pull

1 Snatch High Pull

1 Hang Squat Snatch

1 Squat Snatch
Set #1 – 60%

Set #2 – 65%

Sets #3+4+5 – 70%

“Hot Sauce” (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

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