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MONDAY 9.17.18

16
Sep

MONDAY 9.17.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Snatch (On the Minute x 14)

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (72-75-78%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (82-84-86%)

Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

2: Back Squat (3 Sets of 9)

(67-71-75%)

MC: Metcon (Time)

5 Rounds:

7 Bar Muscle-Ups

7 Clusters (95/65)

EC: Snatch Tempo Pull (6 Sets of 1)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
EXTRA CREDIT:

(74-77-80-83-83-83%)

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