WEDNESDAY 8.4.21
Lowry CrossFit – CrossFit
Please continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Time)
Thruster Ladder
For Time:
18 Thrusters 115 / 85 lb
15 Thrusters 135 / 95 lb
12 Thrusters 155 / 105 lb
9 Thrusters 185 / 125 lb
*7:00 Time Cap*
Stimulus
– Increasing loading with decreased reps.
– We should not need more than 3 sets to complete any of these barbells. Reduce the loads if needed. “Thruster Jerks” will not count.
– Score: Time. If you get time capped, add 1 second to your time for every missed rep.
MC: “Buy and Hold” (AMRAP – Reps)
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75 / 55 lb)
Rest 4 Minutes
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75 / 55 lb)
Stimulus
– Conditioning Category: Threshold
– The barbell should be a weight we could complete 25+ thrusters and overhead squats unbroken when fresh.
– The run buy-in to each AMRAP should take under 5:00.
– The double unders should take under :45s each round..
– The thrusters should take under 1:30 each round.
– The overhead squats should also take under 1:30 each round.
– Reduce the volume/load or time cap any movement in order to stick within these time frames.
– The runs will not count towards our score, only the couplet rounds and reps after the buy-in.
– We will record the rounds and reps of both parts and the app will total them.
– Score: Rounds + Reps