SATURDAY 5.8.21

7
May

SATURDAY 5.8.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Part A Pulling – Snatch

3 Sets:

1 Pausing Snatch Deadlift (5s at knee)

Rest as needed between sets.
Stimulus

– Focus on keeping the chest proud, and keeping the bar in contact with the body throughout each deadlift and pause.

– We’ll use the same weight across all sets.

– Percentage based on 1RM Snatch: 90% of 1RM Snatch

2: Metcon (Weight)

Part B Pulling – Clean

3 Sets:

1 Pausing Clean Deadlift (5s at knee)

Rest as needed between sets.
Stimulus

– Focus on keeping the chest proud, and keeping the bar in contact with the body throughout each deadlift and pause.

– We’ll use the same weight across all sets.

– Percentage based on 1RM Clean: 90% of 1RM Clean

3: Metcon (Weight)

Strict Press

Part A – 5 Sets:

1 Tempo Strict Press (Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

Part B – 1 Set:

Max Reps Strict Press
Stimulus

– In part A, complete 5 sets of 3 strict presses. The first rep of each set will have a 4s negative. The second 2 reps will be 2 regular strict presses.

– In part B, complete a max set of strict presses. Press until you cannot successfully complete another rep.

– Focus on keeping the midline tight (don’t let the ribs poke out when pressing) and keeping the legs squeezed (no dipping of the legs).

All percentages based on 5RM Strict Press:

Part A – 95% of 5RM Strict Press

Part B – 73% of 5RM Strict Press

MC: “Power Rowpe” (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30:

100 Double-Unders

1000m Row

100 Double-Unders

10 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans 135 / 95 lb

6 Push-Ups

9 Air Squats
One person working at a time. Partition reps as needed.