TUESDAY 9.22.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Bar Muscle- Up Stamina

5 Rounds:

35% of Max Bar MU

3 Power Cleans

-Rest 2 minutes between sets.

PC Percentages

1) 73%

2) 76%

3) 79%

4) 82%

5)85%
Stimulus

– Building our bar muscle-up stamina while also pairing them with power cleans.

-Score will be the heaviest power clean triple of the day.

MC: “Pipe Down” (Time)

21-15-9

Power Cleans (115/85)

Hand Release Push-Ups

Directly into:

21-15-9

Push Press (115/85)

Toes to Bar
Stimulus

– We epect this piece to take between 12-20 minutes to complete

EC: Metcon (5 Rounds for time)

EXTRA CREDIT:

Aerobic Capacity

On the 5:00 x 5 rounds:

21/15 Calorie AAB

15 GHD Sit-ups

21/15 Cal Row
Stimulus

– This bike and row piece will be purely about breathing and aerobic capacity.

-The calorie intervals should work out to about 2.5 minutes of work and 2.5 of rest (1:1).