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.
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