Happy Labor Day

5
Sep

Happy Labor Day

Lowry CrossFit – CrossFit

Revised Holiday Schedule
6:00am- WOD
7:30am- Open Gym
9:00am- WOD
10:00a-12:00- Open Gym
** all other classes canceled

View Public Whiteboard

1: Metcon (AMRAP – Reps)

Legless Rope Climb

[BASED ON 3 MINUTE MAX LEGLESS TEST]

1-3 Reps: 2-1-1-1-1

4-6 Reps: 3-2-2-1-1

7+ Reps: 4-3-3-2-2
Stimulus

– We will be using our max reps score from the start of the cycle (8/23) to determine our work to do here. Whatever variation or height we used week 1, we’ll use the same here today.

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We can use our feet on the way down.

Modifications

LEGLESS ROPE CLIMB

– Reduce Height

– 3 Strict Chin-Ups = 1 Rope Climb (Palms Face You)

MC: “Captain Hookish” (Time)

For time:

Teams of Two

20 Rope climbs (40 pull-ups and 40 Toes to bar)

120 Dumbbell Snatch (70/53)

150 Cal Row
Movements can be completed in any order (Murph style) Partition reps as needed. One person working at a time.

30 min time cap.

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