Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
1: Metcon (5 Rounds for weight)
Alternating On the Minute x 10:
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.
MC: “Jelly Belly” (Time)
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 275/185
If completing on a rower today in lieu of a bike, complete as 25/20/15/10/5 calories. For simplicity so that we aren’t looking towards the white board each round, male and female calories will be the same today.
Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.
This is a slight back off day given “Murph” yesterday, so let’s get some heavier loading on the bar, and move well today.