SATURDAY 9.21.19


SATURDAY 9.21.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

Group Warm-Up

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

1st Minute:

1 Power Clean

1 Push Jerk

1 Power Clean

1 Split Jerk

2nd Minute:

25-50′ Handstand Walk

We’ll alternate on the minute between a clean and jerk complex and a handstand walk distance of your choice

The sets on the barbell are based off your 1RM Clean and Jerk:

Sets 1+2: 70%

Sets 3+4: 75%

Sets 5+6: 80%

Complete the barbell as power clean + push jerk (drop), then power clean + split jerk

The goal on the handstand walk is to work for 30-40 seconds, giving you 20-30 seconds to transition back to the barbell for the top of the next minute


Handstand Walk

Reduce Distance

:30 of Practice

:30 of Handstand Weight Shifting Video

:30 of Box Shoulder Taps Video

MC: “Mighty Ducks” (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Bar Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)

Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time

For the outside movement, the 400 meter runs, teammates will run together

All athletes must return from the runs before the team can start the inside movements

Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout

Use on barbell unless there are athletes performing the workout with different weights

If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes


Rope Climbs

Reduce Reps

2:1 Seated Rope Pulls

3:1 Strict Pull-up + Knees to Elbow

5:1 Pull-ups or Ring Rows


500 Meter Row

800 Meter Bike Erg

28/20 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike