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MONDAY 12.31.2018. NEW YEARS EVE

30
Dec

MONDAY 12.31.2018. NEW YEARS EVE

Lowry CrossFit – CrossFit

Monday (New Years Eve) 12.31.18
9:30am- WOD
**All other classes canceled

Tuesday (New Years Day) 1.1.19
9:30am- WOD
**All other classes canceled

Wednesday 1.2.19
Regular Class Schedule
** 7:30 On Ramp Class Canceled

Thursday 1.3.19
Regular Class Schedule

Friday 1.4.19
Regular Class Schedule

Saturuday 1.5.19
8:00am WOD
9:00am- 11:00am- Open Gym

View Public Whiteboard

WU: Warm-up (No Measure)

2:00 Row or Assault bike

Foam Roll

Coaches Choice

1: Back Squat (5X2)

8-Second Pause in the Bottom

Set #1 – 50% of 1RM Back Squat

Set #2 – 53%

Set #3 – 56%

Set #4 – 59%

Set #5 – 62%

*This is indeed a longer pause in the bottom of each squat repetition. Rest as needed between sets, aiming to keep it to 2:00 or less. All repetitions are taken from the rack.

1: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*If you have ring MU and C2B pull-ups, you have the option of doing “Frantastic” instead of “Fran”

2: “Frantastic” (Time)

For Time:

21 Thrusters + 9 Ring Muscle-Ups

15 Thrusters + 15 CTB Pull-Ups

9 Thrusters + 21 Pull-Ups
Rx – 115/80

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