WEDNESDAY 8.18.21
Lowry CrossFit – CrossFit
Deload Week.
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Box Front Squat
On the Minute x 10:
2 Box Front Squats
Stimulus
– Weights are purposefully light in order to focus on speed and technique. The box should be set to just below parallel.
– The squat down should feel like a tempo squat taking about 5-10s to reach the box. We want to pause for a brief moment at the box and then explode up FAST to stand.
Percentages based on 1RM Front Squat:
Sets 1+2 – 55% ()
Sets 3+4 – 60% ()
Sets 5+6 – 65% ()
Sets 7+8 – 65-70% ()
Sets 9+10 – 65-75% ()
MC: “Four Twenty” (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 95 / 65 lb
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 115 / 85 lb
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 135 / 95 lb