FRIDAY 3.13.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

MOBILITY

Barbell Ankle Stretch: 1-2 Minutes

Wrist Stretch: 1 Minute

Front Squat Hold: 1-2 Minutes

1: Front Squat (CUSTOM)

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

STIMULUS

Entering the 4th iteration of these Front Squat Waves

We’ll climb in percentages across all lifts from two weeks ago

The percentages will stay at 80% for each set of 3

The percentages will climb by 3% on each set of 1 (86-92%)

We’ll finish out the session with a 12-rep drop set at 66%

Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)

These percentages based on your 1RM Front Squat

MC: “Power Wash” (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
STIMULUS

GENERAL

In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

Your score today is the slower of the two rounds

We expect rounds to take between 6:30 – 8:30 to complete

To ensure we have some rest built, cap your first round at 9 minutes

DUMBBELL POWER SNATCHES

You’ll alternate arms every rep, for a total of 15 each side

Choose a weight here that allows you to complete the 30 reps in no more than 3 sets

WALLBALLS

Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets