WEDNESDAY 4.10.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll/Hip Halo

Banded Shoulder Distraction

Group Warm-Up

1: Jerk Drive (5X3)

Sets #1+2 – 70% of 1RM Split Jerk

Set #3 – 78% of 1RM

Set #4 – 85% of 1RM

Set #5 – 90% of 1RM

*Keep the rest to 2 minutes.

2: Split Jerk (5X1)

5 Sets of 1 Split Jerk:

Set #1 – 75%

Set #2 – 80%

Sets #3+4+5 – 85%

MC: “Heartbreak Kid” (Time)

RX

3 Rounds:

10 Front Squats (135/95)

20 Pull-ups

50 Double-unders

RX+

3 Rounds:

10 Front Squats (185/135)

20 CTB Pull-ups

50 Double-unders