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TUESDAY 12.4.18

3
Dec

TUESDAY 12.4.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M row

Foam Roll

Banded Shoulder Distraction

Banded Good Morning

1: Metcon (5 Rounds for reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.
Rounds 1+2+3 – Strict Handstand Pushups

Rounds 4+5 – Kipping Handstand Pushups

2: Push Jerk (CUSTOM)

On the 2:00 x 5 Rounds:

Set #1 – 5 Push Jerks

Set #2 – 4 Push Jerks

Set #3 – 3 Push Jerks

Set #4 – 2 Push Jerks

Set #5 – 1 Push Jerk

*Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the ~70% range of our best jerk, climbing in steady increments from there. All repetitions come from the rack.

MC: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks
Rx – 135/95

Continue to add (3) repetitions per round until the 7:00 time cap.

Scoring will be rounds plus repetitions, which is simply easier to record than doing the math on our own. As an example, if we complete the round of 15’s and finish with 5 deadlifts, that would be 5 rounds + 5 repetitions.

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