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FRIDAY 7.5.19

4
Jul

FRIDAY 7.5.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Hip Halo

1: Muscle-ups (Max Effort)

1 Attempt for Max Reps

This will serve as a baseline for percentage work moving forward.

If we are not completing ring muscle-ups today, what we don’t want to test here is max CTB pull-ups. Although a good test, we will be completing CTB pull-ups on this cycle fairly frequently and we will run into some overlap which will not be ideal.

If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless. Instead, let’s use this day to either work on a drill we’ve been working in recently, or the recommendation below, the strict banded ring muscle-up.

2: Metcon (Time)

4 Rounds:

9 Back Squats – 70% of 3RM Back Squat
In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.

MC: Metcon (Time)

3 Rounds:

40/30 Calorie Row

20 Lateral Burpees over the bar

10 Power Clean and Jerk
RX: 135/95

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