FRIDAY 4.24.20
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
All Sets at 60% of 1RM Back Squat
Box Height Just Below Parallel
STIMULUS
GENERAL
Week 3 (of 4) of this progression, adding 5% from last week
Set box height just below parallel
All sets completed at 60% 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: Metcon (Weight)
Clean and Jerk Technique
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75-80%
STIMULUS
Our second piece of barbell technique is focused on the clean and jerk
The first set begins at the 12:00 on the running clock, with the other 4 rounds happening on the 13:30 – 15:00 – 16:30 – 18:00
Within these 90 second windows, you’ll complete 4 reps on the barbell
The first three reps are a 3-position squat clean:
1st Position: Squat Clean From Pockets
2nd Position: Squat Clean From 1 Inch Above Knee
3rd Position: Squat Clean From Floor
The fourth barbell rep is a standard split jerk
These percentages are based off your 1RM Clean and Jerk and are designed to be heavier than our first technique piece
We’ll repeat this piece next week with the intentions to build in weight
MC: “Deep Clean” (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
STIMULUS
GENERAL
This simple AMRAP workout combines the jump rope with a lighter weight barbell movements
Over the 15 minutes, you can expect to complete around 4-6 rounds
BARBELL MOVEMENTS
Choose your barbell weight for the workout based on the thruster
This should be a load that allows you to complete the 15 thrusters within 2 sets
DOUBLE UNDERS
The double under number is designed to be fairly small
Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds
See further down the page for “subs”
SUBS
DOUBLE UNDERS
Reduce Reps
30 Seconds of Practice
45 Single Unders (1.5x)