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TUESDAY 5.28.19

27
May

TUESDAY 5.28.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip halo

1: Metcon (5 Rounds for weight)

Alternating On the Minute x 10:

Minute 1 – 15/12 Calorie Row

Minute 2 – 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.

MC: “Jelly Belly” (Time)

50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts

40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts

30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts

20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts

10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 275/185

If completing on a rower today in lieu of a bike, complete as 25/20/15/10/5 calories. For simplicity so that we aren’t looking towards the white board each round, male and female calories will be the same today.

Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.

This is a slight back off day given “Murph” yesterday, so let’s get some heavier loading on the bar, and move well today.

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