WEDNESDAY 5.6.20

5
May

WEDNESDAY 5.6.20

Lowry CrossFit – CrossFit

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MC: “Macho Taco” (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man”

Dumbbells – 50’s/35’s or Barbell 135/95.

Rest 1 Minute Between Rounds
STIMULUS

DESCRIPTION

3 minutes on and 1 minute off in these quick interval pieces

After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell Macho Man until the 3-minute mark

Record your total rounds + reps of “Macho Man”

Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN

1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh

Only one head of the dumbbell has to touch the ground in the bottom of the power clean

You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)

DOUBLE UNDERS

Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES

Alternate legs each rep for a total of 10 reps each side

The back knee should touch the ground at the bottom of each rep

Jump to full lower body extension between lunges

EC: Metcon (No Measure)

EXTRA CREDIT:

Row Recovery

Not For Score:

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace + 10 Seconds

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace + 5 Seconds

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace
STIMULUS

DESCRIPTION

This row recovery piece alternate between 500 meters and 250 meters for 3 rounds (2250 meters total)

The 500 meter paces are designed to be fairly slow

The 250 meter paces will get increasing faster over the 3 rounds

Both these paces are based of your 2k row pace per 500

For Example: If your last 2k time trial was completed in 8:00 – your pace per 500 was 2:00

500 Meter Paces Today: 2:20

250 Meter Paces Today: 2:10 – 2:05 – 2:00

Use this chart to find your 2k pace per 500

If you don’t know your 2k pace per 500 – assign yourself paces for each distance