WEDNESDAY 6.30.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Stamina Cycling: Squat Clean

For Time:

21 Squat Cleans 135 / 95 lb

15 Squat Cleans 155 / 105 lb

9 Squat Cleans 185 / 135 lb

Time Cap: 12 Minutes
Stimulus

– 45 barbell reps for time at ascending weights

– Use a single barbell and change out the loads yourself

– To make it under the 12 minute time cap, each weight should average less than 4 minutes

MC: “13 Going On Hurty” (AMRAP – Rounds and Reps)

AMRAP 13:

12/9 Calorie AAB

9 Kipping Handstand Push-Ups

6 Front Squats 175 / 115 lb
Stimulus

– Conditioning Category: Threshold

– Take the barbell from the floor for this workout

– Choose a moderate front squat weight that you’ll be able to complete unbroken throughout the workout

– Choose a handstand push-up number that you can complete in about 1 minute or less

– Score: Rounds + Reps

KIPPING HANDSTAND PUSH-UPS

– Reduce Reps

– Double Dumbbell Push Presses

– Use 1 AbMat Under Head

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

Not For Time

21-18-15-12-9:

GHD Sit-ups

After Each Set: 2 Turkish Get-Ups (1 Each Arm)
Stimulus

– Take your time moving through each Turkish Get-Up. Let’s aim to move really well here.

– Record weights used for each round of Turkish Get-Ups.