FRIDAY 7.17.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1: Back Squat (3-6-12)
3 Reps @ 109% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat
STIMULUS
DESCRIPTION
Increasing by 3% over last week for this Back Squat piece
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
2: Warm-up (No Measure)
5 Minutes
Clean Warm-Up
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks
2: Metcon (Weight)
Clean and Jerk Complex
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1: 70% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
We’ll climb in percentages from the Primer in this Clean and Jerk Complex
These 4 reps are designed to be completed without letting go of the bar
Rounds begin every 2 minutes
Work between 74-85% of your 1RM Clean and Jerk for sets 3-5 based on feel
MC: “Floor It” (5 Rounds for reps)
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Calorie Assault Bike
STIMULUS
DESCRIPTION
You’ll complete the 3 listed stations for time in this 5 round interval workout
Rest with whatever time remains in each 5-minute window
Rounds begin on the [0-5-10-15-20]
Your score is the slowest of the 5 rounds
To get the right stimulus, each round should take less than 4 minutes to complete
This gives you at least 1 minute to rest before starting the next round
4 minute rounds work out to an average of 1:20 per station
HANDSTAND WALK
Choose a distance that you can clear in about 1 minute
See “”subs”” for a list of other variations
POWER CLEAN AND JERKS
After power cleaning the barbell, you can get it overhead with a push press or push jerk
Choose a moderately-heavy weight here that you could cycle for 5+ unbroken reps when fresh, but will likely complete as fast singles within the workout “
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Sets: 21 Weighted Glute Bridges
3 Sets: 15 Dumbbell Romanian Deadlifts (70’s/53’s)
3 Sets: 9: Barbell Good Mornings