CrossFit – Wed, Nov 9
Lowry CrossFit – CrossFit
Bulletin Board
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Muscle Clean + Tall Clean + Jerk + Press in Split (3 Rounds for weight)
3 Muscle Clean + 3 Tall Clean + 1 Jerk + 3 Press in Split @ 6/10 RPE
3 Muscle Clean + 3 Tall Clean + 1 Jerk + 3 Press in Split @ 6.5/10 RPE
3 Muscle Clean + 3 Tall Clean + 1 Jerk + 3 Press in Split @ 6.5/10 RPE
Power Clean + Clean Panda Pull + Clean + Split Jerk (5 Rounds for weight)
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 9/10 RPE
Double Overhand Deadlift (3 Rounds for weight)
3X12
12 Deadlift @ 7/10 RPE
12 Deadlift @ 7/10 RPE
12 Deadlift @ 7/10 RPE
“Halbrand” (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
80 Double Unders
4 Rope Climbs
20 GHD Sit Ups
TARGET SCORE
Target Rounds: 4+
Minimum Rounds before Scaling: 3
STIMULUS and GOALS
How to Pace: STEADY!! We want consistent round to round pacing and you to have some left in the tank to really push the last round!
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Plenty of time to get out of breath and test your body’s ability to stay working through these 3 bodyweight based movements!
WORKOUT STRATEGY & FLOW
Double Under: Stay calm, cool and collected.This is a big chunk! And this workout is a great day to work on as big of sets as you can maintain with a higher heart rate in a metcon.
Rope Climb: Shoulders will be fatigued from the Double Unders and over the course of the AMRAP, your core will also be fatigued from the GHDs. Focus on getting your knees and feet as high as possible to get these done in as few pulls as possible.
GHD: Steady here. Unbroken set of 20 each round is the ultimate goal, but break early on if these aren’t your jam! Just stay moving.
SCALING
The SCALING aim is to keep intensity up and stay moving!
Scaling option to finish near the target score:
AMRAP 12 Minutes
60 Double Unders
3 Rope Climbs
15 GHD Sit Ups