MONDAY 10.05.20
Lowry CrossFit – CrossFit
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1: Metcon (No Measure)
Strict Gymnastics
3 Rounds of Practice (not for score):
1:00 Freestanding Handstand Holds
1:00: 3- Pause Strict Pull-Ups*
1:00: Alternating Pistols
1:00: 3- Pause Deficit Pushups*
1:00: Rest
*3- Pause Strict Pull-Up: 1s pause halfway up, 1s pause with chin over the bar, 1s pause halfway down
*3- Pause Defiict Pushups: With hand-on dumbbells or plates, 1s pause halfway down, 1s pause at the bottom, 1s pause halfway up.
STIMULUS
– This strict gymnastics piece will start our deload week
– focus on form vs intensity
2 : Metcon (Weight)
Front Squat + Back Squat
5 Supersets:
3 Front Squats
6 Back Squats
*Rest as needed between sets
All Percentages based on 1RM Front Squat.
Sets:
1) 50%
2) 53%
3) 56%
4) 59%
5) 62%
STIMULUS
– move directly into your back squats after completing the 3 front squats
– all 9 reps should e completed under 2 minutes
MC: “Flinstones 10.5.20” (AMRAP – Rounds and Reps)
50 Wallballs (20/14)
40 Alt DB Snatch (50/35)
30/24 Cal Row or 23/16 AAB
20 Toes to Bar