Lowry CrossFit – CrossFit
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MC: “Shoot your Shot” (AMRAP – Rounds and Reps)
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)
This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds
Use a weight that you are capable of completing 50+ unbroken reps when fresh
Men throw to a 10-foot target
Women throw to a 9-foot target
Looking to move a heavy-ish weight to finish out each round
This should be a load that you could cycle for 12+ reps unbroken when fresh
Within the workout, you should be able to move the barbell for sets of 3 at minimum ”
MC2: Metcon (AMRAP – Reps)
5 Rounds of AMRAP 1:00:
10 Medball Squat Cleans (30/20)
Max Wallballs (30/20) RX+ (20/14) RX
Rest :30s between rounds.
We finish our day with an opportunity to build capacity in our below parallel hip hinging.
For each 1 Minute section, we want to try and perform these reps unbroken for as long as we can.
Go directly from the medball squat cleans into the wallballs.
The medball squat cleans should take us about 20-25 seconds, leaving us with about 30 seconds for the wallballs.
EC: Metcon (Time)
Handstand Walk Conditioning
100 Double-Unders, 50′ HS Walk
80 Double-Unders, 50′ HS Walk
60 Double-Unders, 50′ HS Walk
40 Double-Unders, 50′ HS Walk
20 Double-Unders, 50′ HS Walk
After yesterday’s strict handstand push-up work, this is a good opportunity for us to practice our Handstand Walks under fatigue.
The double unders before each walk will fatigue the shoulders and elevate the heart rate.
We should aim to complete the Handstand Walks in 10-foot segments to simulate the Open and other competition standards.
The larger set of double unders will be a challenge, but we should shoot to try and complete them unbroken if possible.”