SATURDAY 4.6.19
Lowry CrossFit – CrossFit
Weekend Open Gym Schedule:
Saturday 4.6.19
9:00am-11:00am
Sunday 4.7.19
11:00am- 1:00pm
WU: Warm-up (No Measure)
Coaches Choice
MC: “Me Three” (Time)
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24″/20″)
40 Clusters (135/95)
A chipper involving 5 couplets, always transitioning from gymnastic to barbell. And each time, we’ll add a little bit of weight to the barbell.
Stimulus wise, we are looking for:
Overhead Squats – All teammates could cycle for 30+ repetitions unbroken, when fresh. Light and fast.
Thrusters – All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate.
Front Squats – All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate.
Clusters – All teammates could cycle for 5+ repetitions unbroken, when fresh. Moderate load, where we may turn to fast singles.
One teammate is working while two are resting, and use a single bar throughout, adding loads. If we reach the time cap, add :01s to 30:00 for every repetition we did not complete.