WEDNESDAY 9.30.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1: Metcon (AMRAP – Reps)
GYMNASTIC STAMINA
1) 1:30 Light Assault bike, 35% of max RMU
2) 1:30 Light Assault bike, 45% of max RMU
3) 1:30 Light Assault bike, 55% of max RMU
4) 2:00 Light Assault bike, 35% of max RMU
5) 2:00 Light Assault bike, 45% of max RMU
6) 2:00 Light Assault bike, 55% of max RMU
* Repeat from 9/16, with a 10% increase per set
STIMULUS
– The light assault bike piece is intended to be just that light. About 65% of workout pace.
– The RMU numbers should be attempted to be completed unbroken each round if possible
– Score will be total number of muscle-up completed based on percentages
– RMU sub: BMU, Chest to bar pull-ups, Strict pull-ups
MC: “Diddly Squat” (Time)
3 Rounds:
800M Run
20 Toes to Bar
10 Front Squats (185/135)
STIMULUS
– This 3 round workout is a nice balance of cardio, gymnastics and weightlifting
– Expect this to take 20-25 minutes to complete
– Front squat comes from the FLOOR.
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
:30s Front Rack Double KB Static hold
:30s Double Kettlebell rack 90 degree squat hold
Max Effort L- Sit
*Rest 2:00 between sets