MONDAY 6.14.21

Lowry CrossFit – CrossFit

DELOAD WEEK.

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them.

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1: Metcon (Weight)

Front Squat

Alternating EMOM x 10 (5 Rounds):

Minute 1 – 3 Front Squats

Minute 2 – Max Strict Ring Dips in :30s
Stimulus

– If you cannot do ring dips without assistance, use a band or complete ring dip negatives (jump up to support with a 3 second count down).

– Enter the weight used for your last 3 sets only.

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Sets 3+4+5 – 65%

MC: “Teardrop” (AMRAP – Rounds and Reps)

AMRAP 15:

100 Double-Unders

75 Air Squats

500m/450m Row
Stimulus

– Conditioning Category: Threshold

– Athletes can expect somewhere between 3-4 rounds in this workout.

– Score: Round + Reps (1 Meter = 1 Rep)

500/450m ROW

– 450m Run

– 450/400m Ski

– 1000/900m Bike (Any)