SATURDAY 10.16.21

15
Oct

SATURDAY 10.16.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Metcon (Weight)

Clean and Jerk

5 Sets:

1 Power Clean + 3 Push Jerks

All Sets @ 70-75% of 1RM Clean & Jerk
Stimulus

– This should be completed as one unbroken complex.

– Rest 2-3 minutes between sets.

– Score: Enter weights.

Or Back Squat

2: Back Squat (5X6)

Back Squats

5 Sets:

6 Back Squats

All Sets @ 85% of 1RM Back Squat

MC: “Throw It Back” (AMRAP – Rounds and Reps)

AMRAP 25:

10 Bar Muscle-Ups or 20 Pull-Ups

80 Wallballs 20 / 14 lb

1,000 Row
Teams of two. Partition reps as needed. One person working at a time.

Stimulus

– CONDITIONING CATEGORY: Threshold