SATURDAY 8.31.19


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.

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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)

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

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


Rope Climbs

Reduce Reps to Something You Can Complete in Under 3 Minutes

1 Rope Climb = 5 Strict Pull-ups + 5 Knee to Elbow