FRIDAY 10.02.20
Lowry CrossFit – CrossFit
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1: Metcon (No Measure)
HANDSTAND WALKING
5 Rounds:
15/12 Calorie Row
“X” Distance HS walk
*option 1- 50′ HS walk
*option 2- 24″ HS walk
*option 3- 1:00 practice
*option 4- 2-3 wall walks
Final week of this progression
Stimulus
– Last week of progression
– 3 options for the HS walk options based on your comfort level
– The row is there to elvevate our heart-rate slightly to better simulate open and competition stiumulus
2: Metcon (Time)
Strict Gymnastic – Strict HSPU
For Time:
8 Unbroken sets of 35% of max strict HSPU
Stimulus
– Last week of progression. We increase be 5%.
– We tested our max unroken set of strict HSPU’s on 8/31
– We will use that numver to increase our percentage work over the coming weeks
– These strict HSPU sets are intended to be unbroken each round
*MOD for HSPU
– Dual DB strict press
-Box HSPU
MC: “Knock on Wood” (Time)
3 Rounds for Time:
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)
30 CTB Pull-Ups
30/24 Cal Row
Hard Time Cap: 20:00
STIMULUS
– Going light and long for this beefy 3 Round workout
-In Order to make it in under the cap, athletes wil need to average about :90 per movment on every round
– Adjust the weight, variations, or rep numbers in order to complete each stations in :90 or less
EC: Power Snatch (12X1)
EXTRA CREDIT:
All percentages based on 1RM Power Snatch:
Building on last week, increasing by 3%
1) 79%
2) 82%
3) 85%
4) 82%
5) 85%
6) 88%
7) 85%
8) 88%
9) 91%
10-12) 888%
*Heaviest snatch of the day will be our score.