FRIDAY 10.22.21

21
Oct

FRIDAY 10.22.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Metcon (AMRAP – Reps)

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]

5-9 Unbroken: 3-2-2-1-1

10-14 Unbroken: 4-3-3-2-2

15-19 Unbroken: 9-8-7-6-6

20-24 Unbroken: 12-10-8-6-6

25+ Unbroken: 18-15-12-8-6

Deficit: 2″/1″
– If you have not tested your max set of strict HSPU, do that in replacement of this piece. If you cannot complete 5+ reps, use a 5″ riser or 1-2 abmats.

– Score: Enter reps completed for each set.

DEFICIT STRICT HSPU

– Regular Strict HSPU

– Regular Strict HSPU w/ 1-2 AbMats

– Push-Ups

2: Metcon (Weight)

5 Sets:

2 High Hang Power Snatches + 2 High Hang Squat Snatch

Perform All Sets @ Light Weights
– Rest as needed between sets.

– Focus on speed getting under the bar and solid landings.

– Score: Mark Completed

3: Squat Snatch (5X3)

– Rest as needed between sets.

– Reps do not need to be completed touch and go. Feel free to drop from the top and reset each rep.

– Score: Enter all weights.

MC: “I Love this Bar” (AMRAP – Reps)

AMRAP 7:

Max Power Snatches 115 / 85 lb

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Max Bar-Facing Burpees

On the Minute:

7 Push Presses 115 / 85 lb
– CONDITIONING CATEGORY: Sprint

– POWER SNATCHES: Steady singles.

– TOES TO BAR: 1-2 sets.

– PUSH PRESSES: Unbroken sets.

– SCORE: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.

– Steady singles on the power snatches.

– Hold onto the bar for the toes to bar.

– Steady pace on the burpees.

– Hold onto the bar for the push presses.

POWER SNATCHES

– Reduce Load

– Single Dumbbell Power Snatches

– Kettlebell Swings

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 2x Sit-Ups

BAR-FACING BURPEES

– Lateral Barbell Burpees

– Regular Burpees

PUSH PRESSES

– Reduce Reps

– Reduce Loading

– Double Dumbbell Push Presses