Lowry CrossFit – CrossFit
Grunt Work” Week 12 – Final Week.
This week, we’ll be re-testing some baseline benchmarks.
Starting our week in a build to a heavy three-rep back squat. We started our training cycle off with a 3-rep moderate, and today we’ll establish a heavy.
WU: Warm-up (No Measure)
1: Back Squat (3 Rep Heavy)
On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%
Following our single at 85%, let’s make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let’s make our attempt.
MC: “Escape from Wonderland” (Time)
50 Air Squats
25/18 Calorie Row