MONDAY 10.12.20
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.
MC: “Strict Handstand Push-Up Biathlon (Time)
For Time:
(20 Min Cap)
30 Strict Handstand Push-Ups
30/21 Cal AAB
20 Strict Handstand Push-Ups
30/21 Cal AAB
10 Strict Handstand Push-Ups
30/21 Cal AAB
*every additional break: 50 Double-Unders
STIMULUS
– This will mimic the flow of the Muscle-Up Biathlon from the 2014 CrossFit Games.
– Every time we break a set before completing the required number, we must do 50 double unders.
MOD for HSPU
– more abmats
– box HSPU’s
– double db strict press
1: Metcon (Weight)
3 Position Squat Clean
5 Sets:
*Positions are “top down”
Position 1- mid thigh
Position 2- knee level
Position3- low hang (2″ off floor)
Based off 1RM clean:
1) 63%
2) 66%
3) 69%
4) 72%
5) 75%
STIMULUS
– Deadlift the bar up to full extension and squat clean the barbell from the 3 positions.
– Touch and go. Hold onto the barbell through each squat clean.
MC: “Tidying Up” (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 DU’s
15 Wall Balls (20/14)
30 DU’s
STIMULUS
– over the 15 min of work you can expect to complete between 4-6 rounds.