TUESDAY 7.23.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: Metcon (No Measure)

Not for Time:

1:00 Light Bike + 60% Max Ring Muscle-Ups

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Bike + 50% Max Ring Muscle-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Bike + 40% Max Ring Muscle-Ups

1:00 Light Bike + 6 Strict Ring Dips
If we are not completing ring muscle-ups today, which will be the vast majority of us, let’s use today to build some strict strength. With the bike providing a small bit of breathing to our training here, it results in more realistic training.

Not for Time:

1:00 Light Bike + 12 Strict Pull-Ups

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Bike + 9 Strict Pull-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Bike + 6 Strict Pull-Ups

1:00 Light Bike + 6 Strict Ring Dips

2: Metcon (Weight)

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean
Set #1 – 60% of 1RM Power Clean

Set #2 – 64% of 1RM Power Clean

Sets #3+4+5 – 68% of 1RM Power Clean

MC: “Nowhere Fast” (Time)

For Time, with a 9:00 Time Cap:

50 Power Cleans

*On the Minute – 5 Toes to Bar

Barbell – 155/105 lb
The workout starts with 5 Toes to Bar.

EC: Metcon (No Measure)

EXTRA CREDIT:

21-18-15-12:

Ski Erg Calories

GHD Sit-Ups
In the absence of a Ski Erg, this can be completed for equal calories on the rower.