SATURDAY 12.7.19


SATURDAY 12.7.19

Lowry CrossFit – CrossFit

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1: Metcon (4 Rounds for time)

Olympic Cycling

On the 4:00 x 4 Sets:

30 Double Unders

5 Pull-Ups or C2B Pull-Ups or Bar MU

30 Double Unders

5 Push Jerks
Start with 55-60% of 1RM Push Jerk and Build


We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

Start around 55-60% of your 1RM Push Jerk and aim to build every round

The 5 Push Jerks can come from the rack and should be completed unbroken each round

Also choose double under and bar muscle-up variations that are ideally completed unbroken each round

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00

MC: “Hot and Heavy” (Time)

Teams of 3

4 Rounds For Time (30 Minute Cap):

75/60 Calorie Assault Bike

60 Toes to Bar

45 Power Cleans

30 Power Snatches

Round 1: 115/85

Round 2: 135/95

Round 3: 155/105

Round 4: 175/115


One athlete works at a time in this 4 round workout

You must complete all reps at one station before moving to the next

The weight increases with each round for the barbell movements

Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor

2 teammates can change out barbell weights after each round while 1 teammate starts with the calories on the bike

If you hit the 30 minute cap, mark 30:00 as your score and put total reps completed in the notes below