MONDAY 6.17.19


MONDAY 6.17.19

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.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Back Squat (3 Rep Heavy)

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)

3 Rounds:

75 Double-Unders

50 Air Squats

25/18 Calorie Row