Lowry CrossFit – CrossFit
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MC: “Control-Alt-Delete” (Time)
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50 / 35 lb)
40 Air Squats
15/12 Calorie AAB
– Conditioning Category: Sprint
– Very light and manageable weight today – with each round unbroken.
– Aiming to complete rounds by the 3:30 mark, allowing *at least* 1:30 of rest before the next interval.
– Our score will be the slowest of our 4 rounds.
ALTERNATING DUMBBELL SNATCHES
– 75/55 Barbell Power Snatches
– Box Jumps
– 20/15 Calorie Row
Metcon (AMRAP – Reps)
Ascending Ladder for 7:00:
Unbroken Wallballs 20 / 14 lb
Continue to climb by (3) reps per round until the 7:00 cap is reached.
– Males will throw to a 10 foot target. Females will throw to a 9 foot target.
– Score will be total number of reps completed in the 7 minute window.
EC: Metcon (Weight)
3 Giant Sets:
20 Dual Dumbbell Bulgarian Split Squats (10 Each Leg)
:40 Second Single Dumbbell Weighted Glute Bridge Hold
– On the split squats, place the back foot on a bench or raised platform.
– Dumbbells held at the hang throughout.
– On the glute bridge hold, use a single dumbbell, placed on the beltline as we hold the top of the bridge.
– Perform at moderate loads, with our best form, while maintaining unbroken sets throughout.
– Free to build across the 3 sets.