SATURDAY 7.11.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1: “Cement Mixer” (Time)
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
EC: Metcon (Time)
EXTRA CREDIT:
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)
STIMULUS
DESCRIPTION
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
RING MUSCLE-UPS
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””
POWER SNATCHES
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 “