WEDNESDAY 3.3.21

2
Mar

WEDNESDAY 3.3.21

Lowry CrossFit – CrossFit

DELOAD WEEK
Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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1: Metcon (Weight)

Front Squat Complex

5 Sets:

1 Tempo Pausing Front Squat

1 Pausing Front Squat

2 Front Squats
Stimulus

Percentages based on 1RM Front Squat

Set 1 – 55% of 1RM Front Squat

Set 2 – 60% of 1RM Front Squat

Set 3 – 65% of 1RM Front Squat

Sets 4-5 – 65-75% of 1RM Front Squat

– Positioning is the focus today.

– 1st Rep: 5 second negative, 3 second pause in bottom.

– 2nd Rep: 3 second pause in bottom.

– 3rd/4th Reps: Regular speed.

MC: “Whatever’s Left” (3 Rounds for reps)

AMRAP 5:

500/400m Row “Buy-In”

 Time Remaining:

12 Thrusters 95 / 65 lb

12 Toes to Bar

Rest 5:00

AMRAP 5:

500/400m Row “Buy-In”

Time Remaining:

9 Thrusters 115 / 85 lb

9 Chest To Bar Pull-Ups

Rest 5:00

AMRAP 5:

500/400m Row “Buy-In”

Time Remaining:

6 Thrusters 135 / 95 lb

6 Bar Muscle-Ups