SATURDAY 7.11.20


SATURDAY 7.11.20

Lowry CrossFit – CrossFit

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1: “Cement Mixer” (Time)

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar

EC: Metcon (Time)


Capacity Builder

For Time (12 Minute Cap):

30 Ring Muscle-ups

Every 2 Minutes [Starting at 0:00]

9/6 Calorie Ski Erg

3 Power Snatches (115/85)


Looking to build capacity in the Ring Muscle-up with the opening piece of the day

The goal is to complete 30 muscle-ups for time, but your progress will be interrupted by cardio and weightlifting

Every 2 minutes [starting at 0:00], you’ll complete a 9/6 calorie ski erg + 3 power snatches

After completing these two stations, you advance to the rings and go for as many reps as possible until the next 2 minute window begins

The Ski Erg and Power Snatches will take place on the [0-2-4-6-8-10]

To ensure the right stimulus, these 2 stations should take 1 minute max, giving you at least 1 minute for the muscle-ups

There is a 12-minute cap to this workout

If you hit the cap, put 12:00 as your score and record total reps complete in the notes section


If you can complete 30 ring muscle-ups for time in 5 minutes or less (6 reps on the minute), let’s complete the wokrout as written

If you’re not there yet, consider reducing the reps or completing another variation listed in “”subs””


This should be a light-moderate weight that you can cycle for 15+ reps unbroken when fresh

Within this piece, you’re likely completing unbroken sets or very quick singles

If you’re on the fence, go lighter, as this should be a weight you don’t have to think about lifting “