FRIDAY 5.20.16

Lowry CrossFit – CrossFit

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Warm-up

5 Min Cardio (400M Run and 500M Row)

5 Min Mobility

1A: Hang Power Clean (5X3)

*75% of 1RM

** Start each set with a clean pull then proceed to 3 hang power cleans. Try not to drop bar between each rep

***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 (Time)

For Time:

5 Rounds

7 Deadlifts

200M sprint run
*50% of 1RM Deadlift

** Rest 1 min between sets