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WEDNESDAY 3.13.19

12
Mar

WEDNESDAY 3.13.19

Lowry CrossFit – CrossFit

EVENING CLASSES CANCELED TONIGHT. Last class today will be noon. Be safe if you are driving in this weather. Home workout- Death by burpees.

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WU: Warm-up (No Measure)

500M Row

Foam ROll

Hip Halo

Group Warm-Up

1: Pausing Back Squat (7X1)

3 second pause at bottom
All repetitions are taken from the rack. Today, we are looking to build steadily to a *moderate* back squat.

Sets #1+2 – 70%

Sets #3+4 – 73%

Sets #5+6+7 – 76%

Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed “on the minute”, or even faster, as we rest as needed.

MC: Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 weighted sit-ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell – 95/65

AAB- 11/8

Although a row is written, athlete’s choice to row, bike, ski erg, or run. We are looking for a light metabolic demand, resulting in the following repetitions being of more benefit to us. As written, the aim here is not to excessively tax ourselves, but to prime these movement patterns and stamina pathways.

Stimulus wise, we are looking for a loading that we are very confident we could cycle for 25+ repetitions on any given movement here. Light load, and focused on technique. For all stations, we need to be completed by the 1:30 mark. If we exceed that time limit at all, let’s scale back the volume or the loading to ensure we stay within those parameters. We want the rest to make sure we are not turning this into full AMRAP of sorts.

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