MONDAY 8.2.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Grit Squats – Week 7A
5 Back Squats
4 Back Squats
3 Back Squats
3 Back Squats
3 Back Squats
Stimulus
– No front squats for this session.
– This is to prep us to re-test our 5RM back squat next week.
All percentages based on 5RM Back Squat
5 Back Squats @ 87%
4 Back Squats @ 92%
3 Back Squats @ 97%
3 Back Squats @ 101%
3 Back Squats @ 105%
MC: “Chips and Dip” (Time)
For Time:
1 Mile Run
60 Alternating Pistols
50 Chest To Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135 / 95 lb)
Stimulus
– Conditioning Category: Pacer
– We should choose a weight that we can move for consistent singles throughout.
– If we can complete 20+ unbroken chest to bar pull-ups, let’s complete this as written. If not, let’s consider reducing the reps or modifying the movement.
– The mile run should take under 10:00
– The pistols should take under 3:00
– The chest to bar pull-ups should take under 3:00
– The burpees should take under 4:00
– The power snatches should take under 5:00
– If any of these windows seem intimating for a specific movement, let’s reduce the reps or time cap that station with the time given above.
– Score: Time