MONDAY 9.28.20

27
Sep

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) 1@ 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.