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WEDNESDAY 12.6.17

5
Dec

WEDNESDAY 12.6.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Coaches Choice

1: Metcon (Weight)

Barbell Cycling

Every :90 Seconds x 5 rounds

On the 0:00 – 1 Power Clean

On the 0:20 – 1 Hang Squat Clean

On the 1:00 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest
Round 1 – 60%

Round 2 – 70%

Round 3 – 75%

Round 4 – 80%

Round 5 – 85%

*clean 1RM

**Rest 1:30 (7:30-9:00)

-THEN-

2: Squat Clean (EMOM 5)

On the Minute x 5 – 1 Heavy Squat Clean

MC: Metcon (Time)

3 Rounds:

20 Hang Power Cleans

20 Front Squats

20 Push Press
Rx – (95/65)

EXTRA CREDIT #1

Recovery

25 Minute Recovery Effort

Athlete’s choice on bike or row.

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