FRIDAY 1.29.21

28
Jan

FRIDAY 1.29.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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1: “Bartender” (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches
Stimulus

– Conditioning Category: Grind

– Moderate barbell. One that we could hang power snatch for 15+ reps unbroken when fresh.

– Last time we completed this workout was 9/23/19.

– Score: Rounds + Reps

Modifications

DEADLIFT

– Double Dumbbell

– Banded Good Mornings

OVERHEAD SQUAT

– Front Squat

– Single Dumbbell

– 2x Reps Jump Squats

HANG POWER SNATCH

– Hang Power Clean

– Double Dumbbell

– Alternating Single Dumbbell

– Odd Object Ground to Overhead

2: Metcon (Time)

On the 15:00… Gymnastics Stamina

For Time:

100 Double Unders, 25 Kipping Handstand Push-Ups

80 Double Unders, 20 Kipping Handstand Push-Ups

60 Double Unders, 15 Kipping Handstand Push-Ups

40 Double Unders, 10 Kipping Handstand Push-Ups

20 Double Unders, 5 Kipping Handstand Push-Ups
Stimulus

– This workout will begin five minutes after completing part 1.

– Handstand push-up volume climbs considerably high here (75 reps). If we do not think we can complete each round of handstand push-ups in 5 sets or less, we may want to bring the volume down slightly.

– If still practicing double unders, let’s cap our efforts at 1:30-1:15-1:00-:45-:30.

– Score: Time