WEDNESDAY 8.19.20

18
Aug

WEDNESDAY 8.19.20

Lowry CrossFit – CrossFit

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MC: “Shoot your Shot” (AMRAP – Rounds and Reps)

AMRAP 18:

45 Wallballs (20/14)

30/24 Calorie Row

15 Deadlifts (275/185)
STIMULUS

DESCRIPTION

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

WALLBALLS

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

DEADLIFTS

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 ”

“# STRATEGY

MC2: Metcon (AMRAP – Reps)

Capacity Builder

5 Rounds of AMRAP 1:00:

10 Medball Squat Cleans (30/20)

Max Wallballs (30/20) RX+ (20/14) RX

Rest :30s between rounds.
STIMULUS

DESCRIPTION

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)

EXTRA CREDIT:

Handstand Walk Conditioning

For Time:

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
STIMULUS

DESCRIPTION

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.”