FRIDAY 5.13.16

Lowry CrossFit – CrossFit

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Warm-up

400M run

-10 Sumo Deadlift high pull (53/35)

-10 each arm lying side raises (4 count lower)

-10 each leg reverse lunge and reach with slider

-10 squat tuck jumps

-mobility

1A: Hang Power Clean (5X3)

*70% of 1RM

**Rest :90 between sets

(10 min)

2A: Speed Squat (4X3)

*start at 30%, build as long as your are fast and able to move fast.

**superset with Dumbbell verticle jump

2B: Dumbbell Verticle Jump (4X4)

*Rest 1 min between super sets

(10 min)

3A: Speed Reverse Lunge (4X3)

*3 each leg

**Start light- increase weight only if you are able to continue moving quickly

*** superset with Cycle Jumps

3B: Cycle Jumps (4X2)

*rest 1 min between super sets

(10 min)

4: Metcon (Distance)

For Meters:

5 Rounds

5 Clean Grip High Pull

1 min max Row or 200M sprint run
* clean high pulls 70% of 1RM Clean

** Rest 1 min between sets