WEDNESDAY 1.16.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo- Glute and Hip activation
1: Box Squats (EMOM 8)
On the Minute x 8 Sets:
2 Repetitions
Sets 1+2 – 60% of 1RM Back Squat
Sets 3+4 – 65% of 1RM Back Squat
Sets 5+6 – 70% of 1RM Back Squat
Sets 7+8 – 75% of 1RM Back Squat
Set a box, or stack plates, so that we squat to just slightly below parallel
2: Back Squat (3X2)
3 Sets of 2
Set #1 – 83%
Set #2 – 85%
Set #3 – 87%
Rest as needed between sets, but aim to keep it to 3:00 or less.
MC: “Frank the Tank” Part #1 (AMRAP – Rounds and Reps)
On the 0:00
In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5:00, starting “Frank the Tank” Part #2 on the 10:00.
Scoring wise, each part is tracked by “rounds plus reps”. This only applies to the combination of the deadlifts and burpees.
MC2: “Frank the Tank” Part #2 (AMRAP – Rounds and Reps)
On the 10:00
In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
Rest 5:00, starting “Frank the Tank” Part #3 on the 20:00.
MC3: “Frank the Tank” Part 3 (AMRAP – Rounds and Reps)
On the 20:00
In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees