FRIDAY 3.5.21


FRIDAY 3.5.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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MC: “One At A Time” (Time)

1 Round For Time:

30 Burpee Box Jump Overs (24″/20″)

30 Power Clean and Jerks (155/105)

30 Burpee Box Jump Overs (24″/20″)

– Conditioning Category: Threshold

– Moderate barbell. One we could cycle for 12+ unbroken reps when fresh.

Metcon (Weight)

Barbell Cycling

On the 1:30 x 6 Sets:

30 Double-Unders

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

– Purposefully completing after the conditioning piece.

– Aim to start this section within 15:00 after completing the previous part..

– Building to a *moderately heavy* complex. Let’s feel out the heavy weights under fatigue, and then press on.

All percentages based on 1RM Clean & Jerk:

Set 1 – 50% of 1RM Clean & Jerk

Set 2 – 55% of 1RM Clean & Jerk

Set 3 – 60% of 1RM Clean & Jerk

Sets 4+5 – 60-70% of 1RM Clean & Jerk