4
Apr
FRIDAY 4.5.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Coaches Choice
1: Deadlift (E2MOM 12 (6 Rounds) + 1 set @ 10)
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 70%
Set #2 – 1 Deadlift @ 77%
Set #3 – 3 Deadlifts @ 70%
Set #4 – 1 Deadlift @ 82%
Set #5 – 3 Deadlifts @ 70%
Set #6 – 1 Deadlift @ 87%
Rest as needed, followed by…
Set #7 – 10 Reps @ 65%
*log set #6
MC: Metcon (3 Rounds for time)
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 rest between sets.
EC: Metcon (No Measure)
EXTRA CREDIT:
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50′ Handstand Walk
Rest 2:00 between sets.
*Athletes are free to build on the weighted movements between rounds.
– Romanian DL start around 35% of DL
-GHD sit-up scale, weighted sit-up
– HS walk could be wall walks or HS Shoulder taps