SATURDAY 8.3.19

Lowry CrossFit – CrossFit

**WEEKEND SCHEDULE
Saturday (8/3)
7:00am-9:00am-Open Gym
8:00am- WOD

Sunday (8/4)
10:00am-12:00pm -Open Gym

LCF! Earlier this year Melissa Wood and I talked about goals for 2019 and I suggested that she do an Olympic Weightlifting comp 🏋🏽‍♀️. True to form, she accepted the challenge and the time has come! This Saturday (8/3) @ 10:00am, she’ll be on the platform, competing in the snatch and clean and jerk. Let’s roll deep and show our love to an LCF “OG”!

Afterwards (around noon), we’ll celebrate her competing, along with Josh Randels bday on tuesday at Los Chingones on Broadway and Larimer. Come join us for a taco and marg!

View Public Whiteboard

1: Metcon (Weight)

7 Sets:

Clean Pull + Hang Clean High Pull + Hang Power Clean

Set 1: 50% of 1RM Power Clean

Set 2: 55% of 1RM Power Clean

Sets 3-7: 60% of 1RM Power Clean

M: Assault on DT (Time)

5 Rounds:

200M Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Barbell: (135/95)

If unable to run scale to 15/12 Calorie Assault Bike, Echo Bike, or Row