MONDAY 9.28.20
Lowry CrossFit – CrossFit
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1A: Metcon (No Measure)
STRICT GYMNASTICS
Part A
For Quality:
100% of max effort strict handstand push-ups
100% of max effort strict pull-ups
*Rest 1 minute
80% of max effort strict handstand push-ups
80% of max effort strict pull-ups
*Rest 1 minute
60% of max effort strict handstand push-ups
60% of max effort strict pull-ups
– Sets do not need to be unbroken, but we are moving with a purpose here.
1B: Metcon (No Measure)
STRICT GYMNASTICS
Part B
7:00 for Rounds of Quality:
2 Pausing Horizontal Ring Rows (3s chest to rings)
4 Strict Ring Dips
8-12 Alternating Pistols
2: Metcon (Weight)
Clean and Jerk Complex
6 Sets:
1 Pausing Hang Squat Clean
1 Hang Squat Clean
1 Split Jerk
1) 60%
2) 63%
3) 66%
4) 69%
5) 72%
6) 75%
STIMULUS
– Bar at knee level, pause for :02 in the catch position (bottom of squat) before standing the first rep.
– Second rep does not have a pause. Rest as needed between sets.
– The jerk will finish this complex.
3: Metcon (Weight)
BACK SQUAT
EMOM 5- 2 Back Squats
*rest 1:00
EMOM 5- 1 Back Squat
1) 2 @70%
2) 2 @ 73%
3) 2 @ 76%
4) 2 @ 79%
5) 2 @ 82%
*rest 1 min
6) 1 @ 84%
7) 1 @ 87%
8-10) [email protected] 87-96%
MC: “Wiped Clean” (5 Rounds for reps)
5 Rounds- every 4 minutes.
30 Air Squats
20/15 Calorie AAB
7 Clean and Jerks (115/85)
STIMULUS
– In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
– These roun ds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between.