CrossFit – Sat, May 27

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold

Hang Power Clean (
Build To A Heavy Set of 5
)

Stimulus

– We aren’t necessarily looking to PR today. Just build to something that feels heavy for today.

– Reps should be performed unbroken.

– Score: Heaviest successful lift.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff Legged Deadlifts

5 Hang Power Cleans

With A Light Weight:

5 Hang Power Cleans

With A Moderate Weight:

3 Hang Power Cleans

…Hit 2-3 reps as you make your jumps until you are ready to attempt your heavy set of 5.

Back Squat (
Set 1: 3 Back Squats @ 73%

Set 2: 2 Back Squats @ 79%

Set 3: 1 Back Squat @ 85%

Set 4: 3 Back Squats @ 76%

Set 5: 2 Back Squats @ 82%
Set 6: 1 Back Squat @ 88%

*Rest 1-2 minutes between sets)

Stimulus

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Weights will climb up, then come back down, then climb back up again.

– notate 1 @ 88% and other sets in notes

Hammer (5 Rounds for time)

5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here