MONDAY 6.7.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Back Squat Waves
Wave #1:
8 Back Squats
6 Back Squats
4 Back Squats
Wave #2:
8 Back Squats
6 Back Squats
4 Back Squats
Wave #3:
8 Back Squats
6 Back Squats
4 Back Squats
Rest As Needed Between
Stimulus
– All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 8 Reps @ 74%
Set 2 – 6 Reps @ 79%
Set 3 – 4 Reps @ 84%
Wave #2
Set 4 – 8 Reps @ 79%
Set 5 – 6 Reps @ 84%
Set 6 – 4 Reps @ 89%
Wave #3
Set 7 – 8 Reps @ 84%
Set 8 – 6 Reps @ 89%
Set 9 – 4 Reps @ 94%
MC: “Dirty Laundry” (Time)
3 Rounds:
15 Power Cleans 115 / 85 lb
12 Thrusters 115 / 85 lb
9 Bar-Facing Burpees
Directly into…
3 Rounds:
15 Power Cleans 95 / 65 lb
12 Thrusters 95 / 65 lb
9 Bar-Facing Burpees
Stimulus
– Conditioning Category: Pacer
– The weight on the first barbell is something you could cycle for 12+ power cleans and thursters unbroken when fresh.
– The weight on the second barbell is something you could cycle for 20+ power cleans and thursters unbroken when fresh.
– You can step up or jump up from each burpee. Two feet must take off at the same time to travel over the bar in order to mark this workout as “”Rx.””
– There will be no rest between rounds or between the first part and second part. Use the same barbell for both parts and change weights after completing the first 3 rounds.
– Score is total time for all 6 rounds.