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WEDNESDAY 1.30.19

29
Jan

WEDNESDAY 1.30.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: TEMPO BACK SQUAT (5X2)

*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 – 60%

Set #2 – 62%

Set #3 – 64%

Set #4 – 66%

Set #5 – 68-70%, based on feel.

MC: “After Party” (Time)

1-2-3-4-5-6-7-8-9-10: DB Front Squats

30 Double-Unders after each round
Rx Dumbbells – 50’s/35’s

or

Rx Barbell

95/65

EC: Metcon (No Measure)

EXTRA CREDIT:

5 Rounds, Not for Time:

2 Rope Climbs (15′) or Ring MU’s

8 Box Step-Ups (50’s/35’s, to 24″/20″ boxes)

12 Handstand Pushups

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