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WOD

5
Dec

FRIDAY 12.6.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Silverback Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

1: Paused Front Squat (On the minute 9)

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

STIMULUS

Switching up the tempos and percentages over last weeks ‘On the Minute’ Tempo Front Squat Work

Last Weeks Tempos: 5 Second Down, 2 Second Pause, Aggressively Stand

This Weeks Tempos: 3 Seconds Down, 3 Seconds Pause, 3 Seconds Stand

Last Weeks Percentages: 63-67-71%

This Weeks Percentages: 60-64-68%

This will be version 1 of 2 of these Tempo Front Squats, with the next coming a week from today

MOVEMENT PREP

MC: “Outside the Box: (AMRAP – Reps)

Teams of 2, AMRAP 30:

125/100 M Row, 1 Burpee Box Jump

125/100 M Row, 2 Burpee Box Jumps

125/100 M Row, 3 Burpee Box Jumps

Box – 24″/20″

* AAB 7/5

** One Person working at a time.

For scoring, enter total amount of burpee box jumps. This will be an easier trackable in comparison to rounds plus reps.

If the team completes the 5’s(both partners), that would be a score of 10.