WEDNESDAY 1.2.19
Lowry CrossFit – CrossFit
Wednesday 1.2.19
Regular Class Schedule
** 7:30 On Ramp Class Canceled
Thursday 1.3.19
Regular Class Schedule
Friday 1.4.19
Regular Class Schedule
Saturuday 1.5.19
8:00am WOD
9:00am- 11:00am- Open Gym
WU: Warm-up (No Measure)
500M Row or .7 AAB
Foam Roll
Coaches Choice
1: Metcon (Weight)
EMOM 6
On the Minute x 6 Rounds:
30% of Max Kipping Handstand Pushups
3-3-2-2-1-1: Power Cleans
Rounds #1+2 are completed with 3 Power Cleans.
Rounds #3+4 are with 2, with Rounds #4+5 with 1.
Throughout, it is our aim to build to moderate loads, but not full max effort sets.
If we are not completing handstand pushups today, today would be a great day to build our strict strength in a handstand hold, completing between 10-15 seconds per round at the start of each minute. This will become challenging, very quickly, so modifying this number to an appropriate amount that we are confident we could find for all six rounds.
1: “Air Walker” (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double-Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats