FRIDAY 6.26.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1: Metcon (Weight)
Clean and Jerk Technique [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1: 30% of 1RM Clean and Jerk
Set 2: 34% of 1RM Clean and Jerk
Sets 3-5: 38-46% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
The first part of todays Clean and Jerk Technique work will train a strong turnover with the elbows and a fast drop underneath the bar
These loads are designed to be very light, so adjust percentages as necessary
Rounds begin every 90 seconds [0:00 – 1:30 – 3:00 – 4:30 – 6:00]
MUSCLE CLEAN
There is no re-bend of the knees after reaching full extension
Lock the legs hard and fire the elbows through quickly
TALL CLEANS
This movement begins tall on the toes at full lower body extension
From here, there is no dip and drive with the legs to elevate the bar – the only motion is down
2: Metcon (Weight)
Clean and Jerk [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Set 1: 65% of 1RM Clean and Jerk
Set 2: 70% of 1RM Clean and Jerk
Sets 3-5: 75% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
We’ll increase our loading in the second part of Clean and Jerk Technique work
“Low Hang” is defined as just below the knee
The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees
These 4 reps are designed to be completed without letting go of the bar
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]
3: Back Squat (CUSTOM)
Back Squat “3-6-12”
3 Reps @ 100% of 10RM Back Squat
6 Reps @ 93% of 10RM Back Squat
12 Reps @ 85% of 10RM Back Squat
STIMULUS
DESCRIPTION
We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets
The percentages are based off your 10RM Back Squat
We completed a 10RM Back Squat test recently on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
MC: “Red Zone” (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)
STIMULUS
DESCRIPTION
This barbell couplet alternates between a total body pull and a total body press
The weight is designed to be very light
You should be able to complete 30+ reps at each movement when fresh
Use one weight for both barbell movements
The rep scheme goes “down and back” for a total of 138 reps
Choose weights that allow you to complete the work in less than 10 minutes
HANG POWER SNATCH
The hang is defined as anywhere above the knee”