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Friday 05.24.2019

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MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY

Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility

Impact/Focus: Deadlift 5 x 5 (WK9)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Athlete’s will be coached as to specific moderations and guidelines for today’s deadlifts based on where the individual is currently regarding strength gains/progress during our final week of 5×5’s.

Post scores to comments.

“Red Rev Friday”
4 Rounds, individually for time, versus an overall 18:00 time cap
Row 500m
12 x Medicine Ball Cleans (20/14lbs)
15 x GHD/Abmat Sit-ups
18 x Wallball (20/14lbs)
Rest 1:00

Post scores to comments.

Samy Daghir

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