SATURDAY 8.31.19
Lowry CrossFit – CrossFit
Weekend and Labor Day Schedule:
Saturday 8.31
8:00am- WOD
9:00am-11:00am- Open Gym
Sunday 9.1.19
10:00am-12:00pm- Open Gym
Monday (Labor Day) 9.2.19
9:00am WOD
**all other regularly scheduled classes canceled.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Group Warm-Up
1: Metcon (Time)
Barbell Cycling
For Time:
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)
STIMULUS
Completing 4 different barbell movements in this high interference pressing workout
As the weight increases and the reps drop, you’ll be able to get under the weight more based on the nature of each movement
Choose weights that you can complete within 2-3 sets during the workout
Use one barbell with clips in a rack and change weights yourself
MC: “Three Stooges” (Time)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
STIMULUS
One athlete works at a time in this big down and back chipper workout
There is a 30 minute cap on this workout
If you hit the cap, put 30:00 as your score and note reps in the notes
Note that the power snatch weight decreases in the second round
The first round weight should be something you can string together sets of 7-10 during the workout
The second round weight should be something you can string together sets of 10-15 during the workout
Use one bar and change the weights for the second round
For mixed teams:
2 Girls, 1 Guy: 80 Calories
2 Guys, 1 Girl: 90 Calories
**SUBSTITUTIONS
Rope Climbs
Reduce Reps to Something You Can Complete in Under 3 Minutes
1 Rope Climb = 5 Strict Pull-ups + 5 Knee to Elbow