MONDAY 9.14.20

13
Sep

MONDAY 9.14.20

Lowry CrossFit – CrossFit

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1A: Metcon (No Measure)

Strict Gymnastics A

{on the 0:00}

7:00 for Quality Practice Rounds:

2 Wall Walks

:20 Wall- Facing handstand hold

5 Box Pistol (each leg)

1B: Metcon (AMRAP – Reps)

Strict Gymnastics B

{On the 10:00}

Ascending Ladder for 7:00

1 Strict HSPU, 1-3 False Grip Ring Pull-Ups

2 Strict HSPU, 1-3 False Grip Ring Pull-Ups

Continue to add (1) Strict HSPU per round until the 7:00 time cap is reached. Athlete’s choice on level of difficulty of the Ring Pull-Up. Options:

– Strict versus kipping

– Chin over rings vs chest to rings

– Ring Rows in false grip

2: Overhead Squat (Build a 2-rep heavy)

In a 10 minute window.

All reps taken from rack.

Stimulus

– A heavy double is not necessarily a max effort, but a weight that is challenging but still allows for a very good position and technique.

3: “Speed Demon” (4 Rounds for reps)

AMRAP 3

200M Run

15 Bar Facing Burpees

Max OHS (65/45)

*rest 3 minutes

AMRAP 3

200M Run

12 Bar Facing Burpees

Max OHS (75/55)

*rest 3 minutes

AMRAP 3

200M Run

9 Bar Facing Burpees

Max OHS (95/65)

*rest 3 minutes

AMRAP 3

200M Run

6 Bar Facing Burpees

Max OHS (115/85)
Stimulus

– Today’s fast paced intervals end with max sets of overhead squats at increasing weights

– After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining

– Your score for each round is the total number of reps completed

– Adjust running distance and burpee reps to allow for at least 1 minute on the barbell

EC: Metcon (Weight)

EXTRA CREDIT:

Oly Technique – Snatch Balance

6 Sets- rest as needed between sets.

Set 1: 3 reps @ 50% of 1RM

Set 2: 3 reps @ 55% of 1RM

Set 3: 2 reps @ 60% of 1RM

Set 4: 2 reps @ 60-65% of 1RM

Set 5: 1 rep @ 60-70% of 1RM

Set 6: 1 rep @ 60-70% of 1RM