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WEDNESDAY 9.18.19

17
Sep

WEDNESDAY 9.18.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Hip Halo

Banded Shoulder Distraction

MC: “Bar Crawl” (3 Rounds for reps)

AMRAP 7:

Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
STIMULUS

Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

Athletes will split reps up how they see fit, with one person working at a time

The work is set at 50 reps on the first two barbells

The scored portions are total reps completed at the final barbell

Enter separate scores for the bench, front squat, and deadlifts

The front squats come from the ground, not the rack

Use one bar and change weights, but it is ok to have multiple if teammates are using different weights

Athletes should be able to complete the following reps at each barbell within the workout:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

MC2: Metcon (3 Rounds for reps)

Capacity Builder

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (20/14)

Rest 30 Seconds Between Rounds
STIMULUS

3 Rounds through on today’s Capacity Builder

The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball

Choose a chest to bar number or variation that allows you to go unbroken each time

We’re ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible

Rounds go as follows:

0:00 – 2:00 (Work)

2:00 – 2:30 (Rest)

2:30 – 4:30 (Work)

4:30 – 5:00 (Rest)

5:00 – 7:00 (Work)

SUBSTITUTIONS

Chest to Bar Pull-ups

Reduce Reps

Pull-ups

Jumping Chest to Bar Pull-ups

Banded Chest to Bar Pull-ups

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