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SATURDAY 4.6.19

5
Apr

SATURDAY 4.6.19

Lowry CrossFit – CrossFit

Weekend Open Gym Schedule:
Saturday 4.6.19
9:00am-11:00am
Sunday 4.7.19
11:00am- 1:00pm

View Public Whiteboard

WU: Warm-up (No Measure)

Coaches Choice

MC: “Me Three” (Time)

In Teams of 3, 30:00 Time Cap:

100 Pull-Ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24″/20″)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jump Overs (24″/20″)

40 Clusters (135/95)
A chipper involving 5 couplets, always transitioning from gymnastic to barbell. And each time, we’ll add a little bit of weight to the barbell.

Stimulus wise, we are looking for:

Overhead Squats – All teammates could cycle for 30+ repetitions unbroken, when fresh. Light and fast.

Thrusters – All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate.

Front Squats – All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate.

Clusters – All teammates could cycle for 5+ repetitions unbroken, when fresh. Moderate load, where we may turn to fast singles.

One teammate is working while two are resting, and use a single bar throughout, adding loads. If we reach the time cap, add :01s to 30:00 for every repetition we did not complete.

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