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.
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)
Modifications
DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
500/450m ROW
– 450m Run
– 450/400m Ski
– 1000/900m Bike (Any)