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FRIDAY 5.31.19

30
May

FRIDAY 5.31.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm-Up

2: Metcon (5 Rounds for weight)

Alternating OTM x 10 (5 Rounds)

Odd – 5 Weighted Pull-Ups

Even – 5 Front Squats
Track front squat loads. Build to a heavy 5.

All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let’s choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.

MC: “Death Race” (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees

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