FRIDAY 2.5.21

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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MC: “X-Factor” (Time)

5 Rounds For Time (18:00 Time Cap):

12 Burpee Box Jump Overs (24″/20″)

9 Bar Muscle-Ups

X Clean and Jerks

Round 1 – 15 Clean and Jerks 135 / 95 lb

Round 2 – 12 Clean and Jerks 155 / 105 lb

Round 3 – 9 Clean and Jerks 185 / 135 lb

Round 4 – 6 Clean and Jerks 225 / 155 lb

Round 5 – 3 Clean and Jerks 275 / 185 lb
Stimulus

– Conditioning Category: Grind

– Single barbell, change out weights.

– 1st Barbell – A load we could cycle for 15+ reps unbroken when fresh.

– 2nd Barbell – A load we could cycle for 10+ reps unbroken when fresh.

– 3rd Barbell – A load we could cycle for 5+ reps unbroken when fresh.

– 4th Barbell – A load we could cycle for 3+ reps unbroken when fresh.

– 5th Barbell – A load we could cycle for 3+ singles in a minute or less.

– If you are new to bar muscle-ups, let’s modify the reps or the movement to something we can complete with, at most, 2 breaks.

– Burpees should be completed as “box-facing.”

– Score: Time. If you do not complete the workout, add one second for every missed rep. For example, if you had 2 reps left, your score would be 18:02.

CLEAN AND JERKS

– Double Dumbbells

– Sandbag Cleans

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 Sets of 8: Sumo Deadlifts

3 Sets of 12: Romanian Deadlifts

3 Sets of 16: Weighted Hip Thrusts

*After each set (9 total), complete one of the two:

A) 25-50′ Handstand Walk

B) 1:00 of Handstand Walk Practice

Rest as needed between sets.