FRIDAY 1.17.20

17
Jan

FRIDAY 1.17.20

Lowry CrossFit – CrossFit

Weekend Schedule:
Saturday 1.18.20
8:00am WOD
9:00am-11:00am Open Gym

Sunday 1.19.20
10:00am-12:00pm Open Gym

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying
STIMULUS

Second iteration of three for this series, aiming to improve from last week

When we say improve, this translates to improved mechanics

If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement

1: Front Squat (EMOM 9)

On the Minute x 9:

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

STIMULUS

This is the 2nd week of a 3 week incremental build in percentages on front squats waves

We’re building 3% across all lifts from last week

Percentages are based off your 1RM Front Squat

Each set will start on the top of the minute

Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets

MC: “Blue Steel” (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
General

Separated by calories on the bike, we have 3 rounds – 3 movements – 3 times through

You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the bike calories

Your score is total time it takes to complete the workout