FRIDAY 4.10.20
Lowry CrossFit – CrossFit
1: Box Squats (EMOM 10)
2 Box Squats
All sets at 50% of 1RM Back Squat
Box height just below parallel
STIMULUS
GENERAL
Set box height just below parallel
All sets completed at 50% of our 1RM Back Squat
Weight is not the focus point… speed is
After sitting back to a vertical shin position, explode off the box
Accelerate out of the bottom as aggressively as we can
2: Metcon (Weight)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Set #1 – 35%
Set #2 – 40%
Sets #3-5 – 45%
STIMULUS
GENERAL
(4) reps in each complex
Each rep has a (1) second pause
Pausing Clean Pull – 1s pause at knee level
Remaining (3) reps have the same pause at knee level
3: Metcon (Weight)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 70%
Set #5 – 70%
MC: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here