FRIDAY 1.18.19
Lowry CrossFit – CrossFit
“Game Day Friday”.
On “Game Day Friday’s”, our focus today will be geared towards a single event, simulating an Open feel. Today’s piece has two scores – a “for time” piece, leading into a max effort barbell lift in the time left remaining in the cap.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Shoulder Mob
WU2: Warm-up (No Measure)
Barbell Warm-Up
3 Deadlifts
3 Hang Muscle Cleans
3 Strict Press
3 Good Mornings
3 Front Squats
3 Hang Squat Cleans
Primer
3 Rounds:
10/7 Calorie Row
5 Box Jump Overs
3 Front Squats
Rest :15-30s between rounds. Purposely keeping these rounds short, we’ll afford the body a chance to feel the conditioning before we launch into it, yet, we are not overtaxing our body before the 3-2-1 Go. Inside these three rounds, it is our aim to complete the first at a walk-through pace. Ramp up our intensity a good deal for the second round, with the third being at “workout pace”. Following, rest 4:00, and begin.
MC: “Sea Legs” Part A (Time)
In a 15:00 Time Cap:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24″/20″)
20 Front Squats (135/95)
Time Remaining in the 15:00 Cap can be used to “Sea Legs” Part B.
MC2: “Sea Legs” Part B (Weight)
Time Remaining in the 15:00 Cap:
Build to a 1RM:
1 Squat Clean
1 Hang Squat Clean
1 Jerk