MONDAY 9.5.22
Lowry CrossFit – CrossFit
REVISED LABOR DAY SCHEDULE:
9:00am WOD.
**All other classes cancelled.
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: Metcon (Time)
Teams of 2
For Time:
800 Meter Run
100 Hang Squat Cleans (95/65)
800 Meter Run
50 Barbell-Facing Burpees
800 Meter Run
100 Ring Dips
*One person working a time, except for run. Both partners will run together.
EC: Metcon (Weight)
Snatch Push Press + Pause Overhead Squat 5-5-4-4-4
** Pause for 3 seconds in the bottom of the overhead squat**
3 Snatch Push Press + 2 Pause OHS @ 5/10 RPE
3 Snatch Push Press + 2 Pause OHS @ 6/10 RPE
3 Snatch Push Press + 1 Pause OHS @ 7/10 RPE
3 Snatch Push Press + 1 Pause OHS @ 7.5/10 RPE
3 Snatch Push Press + 1 Pause OHS @ 7.5/10 RPE
EC2: Back Squat (5X3)
5×3 Back Squat @ 70% 1RM Back Squat
EC3: Front Squat (10X3)
5×3 Back Squat @ 70% 1RM Back Squat
MC2: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This is a classic benchmark workout in CrossFit which allows us to toe the line between high intensity and redlining!
How it should Feel: MUSCULAR ENDURANCE! Those quads, triceps, or low back will be screaming for a break (or all 3)! We want you to warm up really well before this, open up your hips, get your core and gluts activated, upper body moving, and heart rate up!
WORKOUT STRATEGY & FLOW
Squat Cleans: Quick singles are definitely okay here! You really have to take minimal break with touch’n go to make them worthwhile. Whatever you do, start with something you can carry through the 9s!
Ring Dips: An efficient kip here is key! Stay vertical, engage your lats and keep the rings close! Smaller, fast sets work fine!
SCALING
The SCALING aim is to keep intensity high and finish near the target time!
Scaling option to finish near the target score:
21-15-9
Squat Cleans (115/80)
15-2-9
Ring Dips