20
May
FRIDAY 5.20.16
Lowry CrossFit – CrossFit
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