FRIDAY 1.15.21

14
Jan

FRIDAY 1.15.21

Lowry CrossFit – CrossFit

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1: “Blitzen” (Time)

On The 0:00…”Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters 115 / 85 lb

*Note: The second part of this workout starts immediately at the finish of “Blitzen”.
Stimulus

– Conditioning Category: Threshold

– Choose a weight we could cycle for 15+ reps unbroken when fresh.

– We are looking for the first round to be compeleted unbroken, with at most a single break on each round thereafter.

Modifications

ROW

– 15/12 Cal Assault

2: Metcon (Weight)

Until the 15:00…Thruster Complex

In the time remaining after finishing “Blitzen”, build to a Heavy Complex:

3 Front Squats

1 Jerk
Strategy

BIG TAKEAWAYS

– Aim to make your first attempt within 2 minutes of finishing part a.

– A good goal would be to get at least 2 attempts in…A safe weight and a weight you feel pretty solid about. If time allows, make a third attempt a reach weight.

EC: Metcon (Weight)

EXTRA CREDIT:

Body Armor

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2:00 between sets
Stimulus

– Three giant sets to round the day out, focusing on the upper body.

– Aim for unbroken sets throughout, and we are free to build across the three sets.