SATURDAY 12.7.19
Lowry CrossFit – CrossFit
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
STIMULUS
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
STIMULUS
GENERAL
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