WEDNESDAY 2.10.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Deadlift
On the 1:30 x 5 Sets:
8-16 Alternating Pistols
3 Deadlifts
Build in weight on the deadlifts each round.
Stimulus
Percentages based on 1RM Deadlift:
Set 1 – 60%
Set 1 – 65%
Sets 3+4+5 – 70-80%
– Athlete’s choice on pistol reps.
– When in doubt, cap our pistol efforts at :45s per round.
– 5 Scores: Deadlift loads. Leadboard will show the heaviest of the 5.
Modifications
PISTOLS
– Pistols To A Box
– Pistols Holding Onto An Upright
– Air Squats
DEADLIFTS
– Double Dumbbell
– Romanian Deadlifts
– Good Mornings
MC: “Juke Box” (Time)
5 Rounds For Time:
15 Deadlifts
12 Box Jump Overs
9 Front Squats
Barbell – 155 / 105 lb
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold
– Moderate barbell, and one that we could front squat 20+ reps unbroken when fresh.
– Looking to complete the front squats in 1-2 sets every round.
– Score: Time