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WEDNESDAY 1.2.19

1
Jan

WEDNESDAY 1.2.19

Lowry CrossFit – CrossFit

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)

500M Row or .7 AAB

Foam Roll

Coaches Choice

1: Metcon (Weight)

EMOM 6

On the Minute x 6 Rounds:

30% of Max Kipping Handstand Pushups

3-3-2-2-1-1: Power Cleans
Rounds #1+2 are completed with 3 Power Cleans.

Rounds #3+4 are with 2, with Rounds #4+5 with 1.

Throughout, it is our aim to build to moderate loads, but not full max effort sets.

If we are not completing handstand pushups today, today would be a great day to build our strict strength in a handstand hold, completing between 10-15 seconds per round at the start of each minute. This will become challenging, very quickly, so modifying this number to an appropriate amount that we are confident we could find for all six rounds.

1: “Air Walker” (AMRAP – Rounds and Reps)

AMRAP 20:

25/18 Calorie Row

50 Double-Unders

3 Rounds of “The Chief”
1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

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