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WEDNESDAY 5.2.18

1
May

WEDNESDAY 5.2.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 Single Unders/DU’s

Foam Roll

Lacrosse Ball Mash

Ankle Mob

Glute Activation

1: Deadlift (CUSTOM)

Build to a Heavy Set of:

9 Repetitions

7 Repetitions

5 Repetitions

3 Repetitions

*log heavy 3

MC1: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)
*rest 5 minutes

MC2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)
*rest 5 minutes

MC3: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

EC1: Romanian Deadlifts (3X10)

EXTRA CREDIT #1

Deadlift Accessory

3 Sets of 10

Athlete’s choice on loading

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