CrossFit – Wed, Nov 16
Lowry CrossFit – CrossFit
Bulletin Board
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Muscle Clean + Tall Clean + Jerk (Weight)
3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE
3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE
3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE
Clean Pull + Power Clean (Weight)
1 Clean Pull + 1 Power Clean @ 6/10 RPE
1 Clean Pull + 1 Power Clean @ 7/10 RPE
1 Clean Pull + 1 Power Clean @ 8/10 RPE
1 Clean Pull + 1 Power Clean @ 9/10 RPE
1 Clean Pull + 1 Power Clean @ 10/10 RPE
“Barbell Bash ” (Time)
For Tme:
50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your barbell abilities here and hang on for bigger sets to accomplish each movement as quickly as possible.
How it should Feel: LACTIC ACID PARTY! With nowhere to hide here, those legs and/or shoulders are going to be on fire.
WORKOUT STRATEGY & FLOW
Deadlifts : This is the most doable part. Big sets to start and move with purpose through these.
Shoulder to overhead : Hip Drive! Push jerk all reps and keep that bar path vertical.
Front Squats : Stay in a great front rack position and work on a smooth breathing cadence through all reps.
Power Clean : Small touch’n go sets can be good here or fast singles. Just keep making yourself get back to the barbell!
Thrusters : Unbroken would be awesome! But no more than 3 sets. Finish strong as this is the last part and you can rest on your back after!
SCALING
The SCALING aim is to use the right load on the barbell.
Scaling option to finish near the target score:
50 Deadlifts (115/80)
40 Shoulder to Overhead (115/80)
30 Front Squats (115/80)
20 Power Cleans (115/80)
10 Thrusters (115/80)