MONDAY 1.4.21

3
Jan

MONDAY 1.4.21

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.

View Public Whiteboard

1: Metcon (Weight)

Stamina Squats

On the Minute x 16 (8 Rounds):

Min 1 – 1 Front Squat

Min 2 – 2 Back Squats
Stimulus

Single barbell, loaded throughout at 85-87% 1RM Front Squat. of 1RM Front Squat

– First week back from our de-load.

– Climbing “back up” the rep scheme we began in the front half of the cycle.

– In each iteration, we are looking to increase by 3-5% respectively.

– So from two weeks ago, we are looking to go by feel, and make a judgement call on an appropriate jump for us (based on how that previous session went).

MC: “Sore Eyes” (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20 / 14 lb)

20 Power Snatches (75 / 55 lb)

20 Box Jumps (24″/20″)

20 Push Presses (75 / 55 lb)

20/14 Calorie Row
Stimulus

– Conditioning Category: Pacer

– Sharing resemblances to “Fight Gone Bad”, the premise is light loads completed in large sets.

– Each movement is intended to be at a weight we could cycle for 25+ reps unbroken, when fresh.

– Check the clock after a single round, leaning into that round time as a baseline to work with.

30/24 CALORIE ROW

– 24/18 Cal Assault Bike

– 24/18 Cal Ski

EC: Metcon (Time)

EXTRA CREDIT:

Olympic Stamina

For Time:

12 Ring Muscle-Ups

12 Squat Snatches (70%) of 1RM Snatch

Rest 2:00

9 Ring Muscle-Ups

9 Squat Snatches (75%) of 1RM Snatch

Rest 2:00

6 Ring Muscle-Ups

6 Squat Snatches (80%) of 1RM Snatch
Stimulus

– Basing weights today off your specific 1RM.

– Times will not be comparable to varying loads, but comparison is not the aim here.

– Building comfort at uncomfortable percentages is.

– This should be steady and heavy, with sets on the first round(snatches), but very likely singles from there on out.