FRIDAY 6.10.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Hang Clean + Jerk 3×2
1 Hang Clean + 1 Jerk @ 8.5/10 RPE
1 Hang Clean + 1 Jerk @ 9/10 RPE
1 Hang Clean + 1 Jerk @ 10/10 RPE
MC: “Monica” (4 Rounds for time)
Partner Throwdown Friday!!
4 Sets (1 Set every 4 Minutes)
25 Chest to Bar Pull Ups
4×25’ Shuttle Run
15 Thrusters (135/95)
*Split all reps as needed
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT into PAIN CAVE!!! This is a sprint workout so go FAST!!! You have plenty of recovery built in
How it should Feel: PAIN!!!! The burn will set in after each round, because intensity will be so high. Don’t slow down and keep it fast and furious each set! Make it hurt!
WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.
Box jump overs: aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.
Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.
SCALING (AKA 45+ Masters Rx)
The SCALING aim is to keep the movements unbroken.
Scaling option to finish near the target score:
4 Sets (1 Set every 4 Minutes)
20 Chest to Bar Pull Ups
15 Box Jump Over (24″/20″) (must clear the box)
15 Thrusters (115/80)
*Split all reps as needed