RX: Sarah Durate
Scaled: Cannon Cottle
Spirit of the Open: Sherry Parhman
Winners' pick up your prizes up from the LCF Office.
Primer lift on the deadlifts today. The goal is to build up to a heavy without building too much fatigue to take away from the conditioning! Use this as a platform to help decide what kind of weight you can use for the conditioning. This conditioning today is a highly cyclical triplet that will allow for 30 rounds for the some and 20-25 rounds for others. The goal is to be challenged by the load but not need more than :20 to rest before approaching the bar after finishing pull ups.
400m Run
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3 inch worm
6 Spider-Man
6 Scorpion
10 scap pull up
3 rounds
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5 empty barbell deadlift
5 Wallball squats
5 Wallball thrusters
3-5 strict pull up
2 rounds
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Build barbells in warm up to first working set or base weight where you’ll start.
*These are building sets to prime you for the conditioning today!
You should be able to build well past the load you choose to use for today’s conditioning.
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RXConditioning:
3 Deadlift (275/185lb.)
5 Wallball (20/14lb.) (10/9ft.)
7 Pull Up
30:00 AMRAP
Intermediate:
3 Deadlift (225/155lb.)
5 Wallball (14/10.) (10/9ft.)
7 Pull Up (banded)
30:00 AMRAP
Baseline:
3 Deadlift (135/95lb.)
5 Wallball (10/6lb.) *adjusted height*
7 Pull Up (jumping pull up/ Ring Row)
30:00 AMRAP
3×20 Hollow hold PVC Band pull overs
