Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Good Mornings

1: Deadlift (CUSTOM)

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2


Repeat strength session from October 26, 2018

Aim is to better your last effort slightly in each set

Here is a general breakdown you can follow for sets:

3-4 Warmup Sets

3-4 Sets to Build to Heavy 6

2-3 Sets to Build to Heavy 4

1-3 Sets to Build to Heavy 2


Warmup Sets

Set 1: 6 Reps @ 40% 1RM

Set 2: 5 Reps @ 50% 1RM

Sets 3-4: 4 Reps @ 60-65% 1RM

Start Working Sets of 6

MC: “Optimus Prime” (AMRAP – Reps)

AMRAP 7: Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

EC: Metcon (No Measure)


Odd-Object Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Sled Push

Minute 2: 30 Seconds Max Calorie Row

Alternating back and forth for 5 round between 50 foot sled pushes and 30 seconds of a hard row

The effort on the sled and rower are designed to be fast

Your choice on sled weight

Pick one sled weight to use for all five rounds

This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds

The score today is total calories across the five sets on the rower

Enter your 5 separate scores and SugarWOD will add them up for you