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MONDAY 3.5.18

4
Mar

MONDAY 3.5.18

Lowry CrossFit – CrossFit

Athletes have the option to attempt 18.2 and 18.2a for a second time or complete “Plan B”. In the alternate workout, athletes will use two dumbbells for push presses. This should be a weight that athletes could complete unbroken when fresh. Within the workout, this should be able to be done in 1-2 sets each time. If unable to Schwinn Bike, complete a 12/9 Calorie Assault Bike or Row. Similar to last week, we will run two heats within the class hour today.

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WU: Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose – 1:00 Each Side

Movement Prep

Squats

5 Air Squats

5 Dumbbell Squats (Lighter Weight)

5 Dumbbell Squats (Workout Weight)

Clean / Push Press

Barbell

1 High Hang Power Cleans

1 Hang Power Cleans

1 Power Cleans

1 High Hang Squat Cleans

1 Hang Squat Cleans

1 Squat Cleans

Dumbbells

Workout Weight:

2 Hang Power Cleans

2 Strict Press

2 Push Press

Lighter Weight:

2 Hang Power Cleans

2 Strict Press

2 Push Press

MC1: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

MC1A: Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

MC2: “Plan B” (AMRAP – Rounds and Reps)

AMRAP 12:

12/9 Calorie Bike or Row

30 Air Squats

12/9 Calorie Bike or Row

15 Dumbbell Push Press (40’s/30’s)

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