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FRIDAY 11.23.18

22
Nov

FRIDAY 11.23.18

Lowry CrossFit – CrossFit

Friday (11.23)
6:00am CANCELED
9:30am WOD
Noon CANCELED
4:30pm WOD
5:30pm WOD
6:30pm CANCELED

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Coach Choice

1: Clean and Jerk Complex (5X1)

2 Hang Power Cleans + 1 Push Press

2 Hang Power Cleans + 1 Push Jerk

2 Hang Power Cleans + 1 Split Jerk
9 Reps per set, goal is to not set the bar down.

Set 1: 65% of 1RM C&J

Set 2: 70%

Set 3-5: between 70%-80%

2: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

MC: “Roomba” (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans (115/80)

After Each Round:

15 AbMat Sit-Ups

21 Double Unders

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