WEDNESDAY 3.31.21
Lowry CrossFit – CrossFit
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MC: “Wiped Clean” (Time)
5 Rounds On The 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks 115 / 80 lb
Stimulus
– Conditioning Category: Sprint
– Looking for a weight on the bar that we feel confident we could cycle for 15+ clean and jerks unbroken when fresh.
– Rounds should take roughly 2:30-3:00 giving us at least 1:00 to rest before the start of each round.
– 5 Scores: Record your time on each interval. Your final score will be your slowest round.
Modifications
20/15 CALORIE ROW
– 20/15 Bike Erg
– 15/12 Assault or Echo Bike
– 15/12 Cal Air Run
– 15/12 Cal Ski
– 400m Run
– 15 Burpees
CLEAN AND JERKS
– Double Dumbbell
– Single Dumbbell (8 Reps)
– Reduce Weights
– Odd Object Ground To Overhead
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
4 Rounds:
:20s GHDSU
:10s Rest
:20s GHD Face Up Hold
:10s Rest
Directly Into…
4 Rounds:
:20s GHD Hip Extensions
:10s Rest
:20s GHD Hip Extension Hold
:10s Rest