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FRIDAY 4.5.19

4
Apr

FRIDAY 4.5.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches Choice

1: Deadlift (E2MOM 12 (6 Rounds) + 1 set @ 10)

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 70%

Set #2 – 1 Deadlift @ 77%

Set #3 – 3 Deadlifts @ 70%

Set #4 – 1 Deadlift @ 82%

Set #5 – 3 Deadlifts @ 70%

Set #6 – 1 Deadlift @ 87%

Rest as needed, followed by…

Set #7 – 10 Reps @ 65%

*log set #6

MC: Metcon (3 Rounds for time)

3 Rounds:

30/20 Calorie Row

30/20 Calorie Assault Bike

30 x 10m Shuttle Sprints

3:00 rest between sets.

EC: Metcon (No Measure)

EXTRA CREDIT:

3 Giant Sets:

12 Romanian Deadlifts

24 GHD Sit-Ups

100m Front Rack KB Carry

50′ Handstand Walk

Rest 2:00 between sets.
*Athletes are free to build on the weighted movements between rounds.

– Romanian DL start around 35% of DL

-GHD sit-up scale, weighted sit-up

– HS walk could be wall walks or HS Shoulder taps

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