THURSDAY 5.12.16

Lowry CrossFit – CrossFit

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Warm-up

(10Min)

-500M Row/400M Run

-3 min Foam Roll or Stretch any tight areas (focus upper body)

-4 Samson Complex

– LCF Snatch Warm Up

<10 Pass Thru's
<5 Snatch Deadlifts
<5 Position 3 to 2
<5 Position 2 to 1
<5 Position 1 to Triple ext shrug
<5 Triple ext to 3rd Pull power snatch
<5 OHS
<5 Position 2 to snatch

1: Hang Snatch (4X3 )

(10 min to complete)

60%, 60%, 65%, 65%.

* Rest 1 minute between sets

** Log 65%

2A: Feet Elevated Push-Ups (3X15-20 )

(10 min to complete)

*Superset with 3 way raises. Rest :90 between sets.

2B: 3 Way Raises (3X10)

1. Bent over lateral

2. Lateral

3. Front
*total of 30 raises

** suggested (10/5)

3A: Ring Dips (3X15)

(10 min complete)

*Strict

**Superset with supine pull-ups

3B: Supine Pull-Ups (3X15)

*Rest :90 before starting next set

WOD: Metcon (Time)

For Time:

3 Rounds

3 Wall Walks

7 Pull-Ups

400M Run