Lowry CrossFit – CrossFit

“Hard Hat” Week #11 – Deload Week
Please reserve classes on your Wodify App.

View Public Whiteboard

MC: “Speed Dating” (AMRAP – Reps)

5 Rounds:


2 Rounds Strict Cindy

Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters


Pairing bodyweight and barbell movements in these fast paced 2-minute intervals

After completing 2 rounds of “Strict Cindy”, you’ll complete as many barbell reps as you can with whatever time remains

For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps

The barbell movements will change each round

Your score is the sum total of your 5 rounds of reps on the barbell


1 round of “Strict Cindy” is:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken

To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)

This gives you at least 30 seconds to work through barbell reps

Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges

3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”


There won’t be a lot of time to work through reps on the barbell so weight selection is important

Choose a moderate load that allows you to move for the majority of time remaining

This time frame will likely be between 30-60 seconds

Use one weight for all 5 movements

This weight will likely be selected based off the more difficult movements of rounds 3-5

EC: Metcon (Weight)

Body Armor


Double Dumbbell Floor Presses

Single Dumbbell Overhead Tricep Extensions