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WEDNESDAY 6.12.19

11
Jun

WEDNESDAY 6.12.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: Metcon (Time)

12 Sets for Time:

40% of Max Strict HSPU
Last week, we completed 10 sets at 40%. In the final week of this current progression, we’ll bring our total set count back up to 12, holding 40%.

Today – 12 x 40%

Last Week – 10 x 40%

2 Weeks Ago – 12 x 30%

3 Weeks Ago – 10 x 30%

2: Thruster (6X3)

On the 2:00 x 6 Sets:

3 Thrusters (from the ground)

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 64%

Set #3 – 68%

Sets #4+5+6 – Build to a Heavy Set of 3.

MC: “Chest Hair” (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters (95/65)

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