WEDNESDAY 4.1.20

31
Mar

WEDNESDAY 4.1.20

Lowry CrossFit – CrossFit

Deload Week.

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MC: “Fast Five” (AMRAP – Reps)

AMRAP 5:

21/15 Calorie AAB

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie AAB

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie AAB

15 Toes to Bar

9 Front Squats (185/135)
STIMULUS

GENERAL

5 minutes on and 5 minutes off in these fast paced intervals

The bike calories and toes to bar will remain the same throughout, while the front squat reps will decrease

As the reps decrease, the load will increase

Since these are 5 minute AMRAPs, you’ll move back to the bike if you finish the front squats

The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes

Your score is the lowest rounds and reps total of the three intervals

MC2: “Kansas City” (No Equipment) (5 Rounds for reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back DB Hops
STIMULUS

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

For each lateral Db hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total