FRIDAY 4.17.20
Lowry CrossFit – CrossFit
The gym is closed indefinitely, due to the public order issued by governor.
1: Box Squats (On the Minute x 10: 2 Box Squats)
On the Minute x 10:
2 Box Squats
All sets at 55% of 1RM Back Squat
Box height just below parallel
STIMULUS
GENERAL
Week 2 of this progression, adding 5% from last week
Set box height just below parallel
All sets completed at 55% 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
1: Power Clean (On the 1:30 x 5 Sets:)
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 – 75%
Set #5 – 75-80%
STIMULUS
GENERAL
Week 2 in this progression, aiming to improve from last week
Final complex percentage is by feel (athlete’s choice)
(5) sets of 2 hang power cleans every 1:30
First rep of the set from just above the knee
Second rep from just below
Focus here is varying our starting position
MC: “Count Chalkula” (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)
STIMULUS
GENERAL
Working through some weightlifting and gymnastics movements in this longer AMRAP workout
Over the course of the 20 minutes, we can expect to complete 3+ rounds