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FRIDAY 5.27.16

27
May

FRIDAY 5.27.16

Lowry CrossFit – CrossFit

Memorial Day Schedule Monday 5.30.16
8:00am WOD “Murph”
9:30am WOD “Murph”
In honor of the men and women of the armed forces who have lost their lives in defense of our freedom, we will do the hero workout “Murph”.
Doors will open at 7:30am and these will be the only two classes of the day.

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1A: Hang Power Clean (5X3)

*75% of 1RM

** Start each set with a clean pull then proceed to 3 hang power cleans. Try not to drop bar between each rep

***Rest :90 between sets

(10 min)

2A: Speed Squat (4X3)

*start at 40%, build as long as your are fast and able to move fast. Pause at bottom and explode up

**superset with Box depth broad jumps

2B: Depth Broad Jumps (4X4)

*Rest :90 before starting next super-set.

3: Metcon (Distance)

For Time:

5 Rounds

5 Power Snatch

1 min max row
*65% of 1RM Snatch

** Rest 1 min between sets

*** score is meters rowed

**** rest exactly 5 minutes before starting your backsquat burnout

4: Back Squat (2X15)

*45% of 1RM

** 2:30 rest between sets

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