SATURDAY 11.30.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Jump Rope Practice
Hip Halo
Banded Shoulder Distraction
1: Metcon (Weight)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks
STIMULUS
In this 10-minute EMOM, you’ll alternate between jump rope and barbell
Choose a double under variation or rep scheme that allows you to complete the work in 45 seconds or less
On the barbell, start at 55% of your estimated 1RM Push Press and build in weight over the 5 sets
These 6 barbell reps start from the rack and are meant to be completed unbroken every round
SUBSTITUTIONS
Double Unders
Reduce Reps
45 Seconds of Practice
MC: “Iron Lotus” (Time)
Teams of 3
For Time (30 Minute Cap):
55/40 Calorie Assault Bike
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
55/40 Calorie Assault Bike