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WEDNESDAY 2.27.19

26
Feb

WEDNESDAY 2.27.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: 3 Position Power Snatch (CUSTOM)

Hi- Hang

Knee

Floor
5 Sets:

Set #1 – 60% of estimated 1RM Power Snatch

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Set #5 – 72-75%

MC: Metcon (No Measure)

On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs + 7 TTB

Min 2 – 5 Power Snatches + 5 Overhead Squats

Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU

Min 4 – Recovery Row/Bike/Ski
Box – 24″/20″

Barbell – 50-55% of your estimated 1RM Snatch.

In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an “active recovery day”, our intention here is to prime the engine for Friday…. not, to break us down.

On the final station of the four, use the 60 seconds to cruise at a recovery pace on your choice of equipment. Intended to be a pace we are consistently moving, but never fully out of breath. Conversational pace.

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