FRIDAY 5.21.21

20
May

FRIDAY 5.21.21

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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WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Landmine Single Leg RDL Each Leg

15 Barbell Rollouts

1: Metcon (Weight)

Strict Press

3 Sets:

7 “Bottom Half” Strict Presses (start from rack to top of head)

7 “Top Half” Strict Presses (start from top of head to full lock out)

7 “Full Range” Strict Presses

Rest As Needed Between Sets.
Stimulus

All percentages based on 5RM Strict Press:

Set 1 – 50-65%

Sets 2+3 – Build to a moderate for the day, by feel.

MC: “Down to Clown” (Time)

For Time:

500/400m Row

21 Power Cleans

21 Push Jerks

500/400m Row

15 Power Cleans

15 Push Jerks

500/400m Row

9 Power Cleans

9 Push Jerks

Barbell – 135 / 95 lb
Stimulus

– Conditioning Category: Threshold

– The barbell should be a moderate weight. Something you could complete 15+ push jerks unbroken when fresh.

Modifications

500/400M ROW

– 400m Run

– 400/300m Ski

– 1000/800m Bike (Any)