FRIDAY 2.21.20

20
Feb

FRIDAY 2.21.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Hip Halo

1: Front Squat (CUSTOM)

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

STIMULUS

Entering week 2 of these Front Squat Waves

This week, we climb by 2% across all lifts over last week

The percentages will stay at 77% for each set of 3

The percentages will climb by 3% on each set of 1 (82-88%)

We’ll finish out the session with a 12-rep drop set at 62%

Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

These percentages based on your 1RM Front Squat

MC: “Wise Men” (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)
STIMULUS

GENERAL

“Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018

You’ll work through max rounds of the “Macho Man” complex in three minute windows

With 3 minutes of rest built in, we’re looking to push hard during these work intervals

Your score in each AMRAP 3 is the total completed rounds and reps

MACHO MAN

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The weights will slightly increase with each round

Let’s choose our barbell weights based off the following recommendations:

1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

EC: Metcon (No Measure)

Body Armor

3 Giant Sets:

8 Banded Stiff-Legged Deadlifts

16 Psoas March Steps (8 Each Leg)

24 GHD Sit-ups