FRIDAY 2.12.21
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.
MC1: “One Too Many” (Time)
On The 0:00…
For Time (12:00 Time Cap):
50 Double-Unders
10 Power Snatches 95 / 65 lb
21 Toes to Bar
50 Double-Unders
10 Power Snatches 95 / 65 lb
15 Chest To Bar Pull-Ups
50 Double-Unders
10 Power Snatches 95 / 65 lb
9 Bar Muscle-Ups
Stimulus
– Conditioning Category: Threshold
– Three triplets in one full “round”, with the difference being the pull-up bar gymnastics.
– We’ll progress from: TTB -> CTB -> Bar MU.
– The power snatch is intended to be light and fast. 21+ reps unbroken when fresh.
– Score: Time. If time capped, add one second for every missed rep (4 missed reps = 12:04)
Modifications
DOUBLE-UNDERS
– 75 Single Unders
– 50 Line Hops
POWER SNATCHES
– Alternating Single Dumbbell Power Snatches
– Power Cleans
TOES TO BAR
– 2 x AbMat Sit-Ups
– V-Ups
– Hanging Knee Raises
– Toes To As High As Possible
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– Jumping Pull-Ups
– Ring Rows
– Burpees
BAR MUSCLE-UPS
– Chest To Bar Pull-Ups
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Ups
– Burpee Pull-Ups
– Ring Muscle-Ups
– Burpee Box Jumps To High Box
MC2: Metcon (Weight)
On the 12:00… Power Snatch
8:00 to Build to a Heavy Single
Stimulus
– Immediately at the conclusion of the previous AMRAP.
– Athletes have the full 8:00 to establish their heavy.
– This is an opportunity to practice the skill of going heavy post-conditioning, which is commonly seen in competition.
– Score: Heaviest Successful Lift
MC3: Metcon (No Measure)
Midline Conditioning
Not for Time:
27-21-15:
Assault Bike Calories
GHD Sit-Ups Or Weighted Sit-Ups
Stimulus
– This piece is not for time so that we are unafraid to bring our best effort to the parts before.
– Operating at 80% intensity here, let’s sweat and move.