MONDAY 10.26.20
Lowry CrossFit – CrossFit
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1: Metcon (3 Rounds for reps)
Strict Gymnastics
3 Rounds:
AMRAP 2
20/15 Cal Row
Max strict HSPU’s in time remaining.
…… Directly into.
AMRAP 2:
50 DU’s
Max Strict Pull-Ups in time remaining
Rest 1:00 between rounds. This will be repeated one week from today.
STIMULUS
– We will perform each of the AMRAP 2 couplets 3 times.
– The max portion of each amrap does not have to be unbroken, simply as many reps as you can in the time remaining.
– We should at least have a full minue to complete the max rep portion of each AMRAP.
– Score will be number of reps for SHSPU’s and strict pull-ups for each round.
2: Back Squat (10-8-6-4-2)
Based off 1RM Back Squat
10 @ 65%
8 @ 72%
6 @ 78%
4 @ 83%
2 @ 88%
* rest 3:00 between sets. The rep scheme will be repeated next week.
MC: ” Fight Night” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Thrusters
20 Hang Power Snatches
20 Box Jumps (24/20)
20 Overhead Squats
20/15 Cal Row
*Barbell 75/55
STIMULUS
– Today’s AMRAP workout resembles the movement patterns seen in the benchmark “Fight Gone Bad”
– Workout shoud feel light and long
– Score rounds and reps