SATURDAY 10.23.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
5 Sets:
3 Squat Cleans + 1 Jerk
All Sets Performed @ 75-80% of 1RM Clean & Jerk
– Rest as needed between sets.
– Squat clean reps do not need to be completed as touch and go reps. Feel free to drop and reset between reps.
– Score: Enter weights
or Back Squat
2: Back Squat (4X5)
4 Sets:
5 Back Squats
All Sets Performed @ 90% of 1RM Back Squat
MC: “All Shook up” (Time)
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats 50 / 35 lb’s
After Each Round:
1 Rope climb or 3 pull-ups and 3 toes to bar
50 Meter Dumbbell Farmers Carry 50 / 35 lb’s
– CONDITIONING CATEGORY: Grind
– DUMBBELL SQUATS: Unbroken sets. Dumbbells can rest on shoulders but hands must stay on handles.
– ROPE CLIMBS: 30s or less per rope. 10 reps total.
– FARMERS CARRY: Unbroken. 10 carries total.
– SCORE: Time
DOUBLE DUMBBELL SQUATS
– Reduce Load
– Reduce Reps
– Single Dumbbell
– Moderate Barbell Load
1 ROPE CLIMB
– Reduce Height
– 3 Strict Pull-Ups + 3 Toes To Bar
– 3 Renegade Rows
50 METER DUMBBELL FARMERS CARRY
– Reduce Load
– Reduce Distance
– Sub Kettlebells
– Moderate Barbell Carry