CrossFit – Sat, Apr 22

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

MOBILITY

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

Clean and Jerk (9 Sets:
Set 1: 1 Clean and Jerk @ 84%
Set 2: 1 Clean and Jerk @ 86%
Set 3: 1 Clean and Jerk @ 88%
Set 4: 1 Clean and Jerk @ 86%
)

Set 5: 1 Clean and Jerk @ 88%

Set 6: 1 Clean and Jerk @ 90%

Set 7: 1 Clean and Jerk @ 88%

Set 8: 1 Clean and Jerk @ 90%

Set 9: 1 Clean and Jerk @ 92%

Rest 1-2 minutes between sets

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

…Keep making weight jumps until you reach 84%.

“Five Star” (Time)

Teams of Two:

For Time [Partition However]:

100 Toes to Bar

100 Dumbbell Thrusters 50/35LB

100 Burpee Box Jumps (24″/20″)
One person working at a time. Partition reps as needed and however.

IE. 10 rounds of 10 T2B, 10 DB Thrusters, 10 BBJ.

“Row Conditioning” Extra Credit (Time)

Can be down individually or as a team of 2. Teams of two row 250’s.

10 Rounds:

500 Meter Row

Rest 1 Minute Between Rounds.