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.
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)