FRIDAY 9.25.20
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
2nd of 3 weeks fo this progression.
Stimulus
– This is week 2 of our HS walking piece.
– Low intesity is the aim.. practice
– Because of this, we have 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 (No Measure)
Strict Gymnastic – Strict HSPU
For Time:
8 Unbroken sets of 30% of max strict HSPU
Stimulus
– This is week 2 of this 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: “Big Drip” (AMRAP – Rounds and Reps)
AMRAP 20:
200M Run
16/12 Cal AAB
12 CTB Pull-Up
8 Single Arm DB Snatches (70/50)
Stimulus:
– Over the 20 minutes of work, we can expect to complete about 4-6 rounds.
– The 200M run will count as 1 rep when completed.
EC: Power Snatch (12X1)
EXTRA CREDIT:
All percentages based on 1RM Power Snatch:
1) 76%
2) 79%
3) 82%
4) 79%
5) 82%
6) 85%
7) 82%
8) 85%
9) 88%
10-12) 85%
*Heaviest snatch of the day will be our score.