MONDAY 12.31.2018. NEW YEARS EVE
Lowry CrossFit – CrossFit
Monday (New Years Eve) 12.31.18
9:30am- WOD
**All other classes canceled
Tuesday (New Years Day) 1.1.19
9:30am- WOD
**All other classes canceled
Wednesday 1.2.19
Regular Class Schedule
** 7:30 On Ramp Class Canceled
Thursday 1.3.19
Regular Class Schedule
Friday 1.4.19
Regular Class Schedule
Saturuday 1.5.19
8:00am WOD
9:00am- 11:00am- Open Gym
WU: Warm-up (No Measure)
2:00 Row or Assault bike
Foam Roll
Coaches Choice
1: Back Squat (5X2)
8-Second Pause in the Bottom
Set #1 – 50% of 1RM Back Squat
Set #2 – 53%
Set #3 – 56%
Set #4 – 59%
Set #5 – 62%
*This is indeed a longer pause in the bottom of each squat repetition. Rest as needed between sets, aiming to keep it to 2:00 or less. All repetitions are taken from the rack.
1: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*If you have ring MU and C2B pull-ups, you have the option of doing “Frantastic” instead of “Fran”
2: “Frantastic” (Time)
For Time:
21 Thrusters + 9 Ring Muscle-Ups
15 Thrusters + 15 CTB Pull-Ups
9 Thrusters + 21 Pull-Ups
Rx – 115/80