Lowry CrossFit – CrossFit
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1: “Strict Gymnastics 10.30.20” (Time)
*This effort will be repeated one week from today.
– Strict pressing and pulling in the descending rep scheme
– Muscle failure is a real possibility, so we want to break early and often before we get to that point
– A planned break will always be shorter than an unplanned one
MC1: “Jumping’, Jumpin Part 1” (Time)
On the 0:00….
60/40 Cal Row
30/20 Cal AAB
20 Power Clean and Jerks (155/105)
– Today’s two part training day will focus on dialing the power clean and jerk
– Part 1 is a simple triplet that involves conditioning and high skill oly lifts
– We expect this descending repo scheme workout to take between 7-10 minutes to complete
– Part 2 will begin on the 15 minute mark
MC2: “Jumpin’, Jumpin Part 2” (Weight)
On the 15:00….
On the minute x 10:
1 Power Clean and Jerk
Percentages based on 1RM Clean and Jerk:
Sets 1+2- 68%
Sets 3+4- 72%
Sets 5+6- 76%
Sets 7+8- 80%
Sets 9+10- 80-83%
– Utilizing the same running clock from “Jumpin, Jumpin” we will begin this EMOM at the 15:00 mark
– We can push jerk or split jerk to finish each lift