WEDNESDAY 2.17.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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1: Metcon (AMRAP – Reps)

Skill Conditioning

For Max Pistols:

Min 1 – 25 Double-Unders, Max Alternating Pistols

Min 2 – 25 Double-Unders, Max Alternating Pistols

Min 3 – 25 Double-Unders, Max Alternating Pistols

Min 4 – Rest

Min 5 – 25 Double-Unders, Max Alternating Pistols

Min 6 – 25 Double-Unders, Max Alternating Pistols

Min 7 – 25 Double-Unders, Max Alternating Pistols
Stimulus

– Score: total pistols across the six minutes of work.

– Athlete’s have until the end of the minute to accumulate reps after completing the DU buy-in.

– Intentions are to be done with the jump rope by the :25s mark.

PISTOLS

– Box Pistols

– Cossack Squats

– Air Squats

MC: “9 to 5” (3 Rounds for reps)

AMRAP 5:

12/9 Calorie AAB

12 Chest To Bar Pull-Ups

9 Front Squats 135 / 95 lb

Rest 5:00

AMRAP 5:

9/6 Calorie AAB

9 Chest To Bar Pull-Ups

6 Front Squats 155 / 105 lb

Rest 5:00

AMRAP 5:

6/3 Calorie AAB

6 CTB Pull-Ups

3 Front Squats 185 / 135 lb
Stimulus

– Conditioning Category: Threshold

– Interval 1 Barbell – 21+ reps unbroken.

– Interval 2 Barbell – 15+ reps unbroken.

– Interval 3 Barbell – 9+ reps unbroken.

– We should be able to go unbroken on the front squats on all rounds. The loads should be challenging but managable.

– Performing a squat clean to begin the front squats IS allowed.

– 3 Scores: Rounds + Reps. The leaderboard will show total rounds and reps over the 3 rounds.

FRONT SQUATS

– Take From Rack

– Reduce Weight

– Double Dumbbells or Kettlebells

– Odd Object Squats

EC: Metcon (No Measure)

EXTRA CREDIT:

Midline

3 Sets, Not for Score:

:30s Static Front Rack Barbell Hold

20-30 GHD Sit-Ups

Rest 2:00 between sets.