Call Us: (303) 803-8537

WEDNESDAY 1.16.19

15
Jan

WEDNESDAY 1.16.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo- Glute and Hip activation

1: Box Squats (EMOM 8)

On the Minute x 8 Sets:

2 Repetitions
Sets 1+2 – 60% of 1RM Back Squat

Sets 3+4 – 65% of 1RM Back Squat

Sets 5+6 – 70% of 1RM Back Squat

Sets 7+8 – 75% of 1RM Back Squat

Set a box, or stack plates, so that we squat to just slightly below parallel

2: Back Squat (3X2)

3 Sets of 2

Set #1 – 83%

Set #2 – 85%

Set #3 – 87%

Rest as needed between sets, but aim to keep it to 3:00 or less.

MC: “Frank the Tank” Part #1 (AMRAP – Rounds and Reps)

On the 0:00

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (185/135)

12 Barbell Facing Burpees
Rest 5:00, starting “Frank the Tank” Part #2 on the 10:00.

Scoring wise, each part is tracked by “rounds plus reps”. This only applies to the combination of the deadlifts and burpees.

MC2: “Frank the Tank” Part #2 (AMRAP – Rounds and Reps)

On the 10:00

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

9 Deadlifts (225/155)

9 Barbell Facing Burpees
Rest 5:00, starting “Frank the Tank” Part #3 on the 20:00.

MC3: “Frank the Tank” Part 3 (AMRAP – Rounds and Reps)

On the 20:00

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

6 Deadlifts (275/185)

6 Barbell Facing Burpees

Leave a Reply