FRIDAY 7.3.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1: Back Squat (3-6-12)
3 Reps @ 103% of 10RM Back Squat
6 Reps @ 96% of 10RM Back Squat
12 Reps @ 88% 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: Metcon (No Measure)
Clean and Jerk Primer
(5 Min)
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split 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
We’re repeating this piece from last week with the intention of increasing weight slightly in sets 3-5
These loads are designed to be very light, so adjust percentages as necessary
3: Metcon (Weight)
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: 67% of 1RM Clean & Jerk
Set 2: 72% of 1RM Clean & Jerk
Sets 3-5: 77% of 1RM Clean & Jerk
STIMULUS
DESCRIPTION
This piece is also a repeat, as we climb 2% over last week
The focus here 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
“”Low Hang”” is defined as just below the knee
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00] “
MC: “Battleship” (Time)
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row
STIMULUS
DESCRIPTION
“”Battleship”” is a simple and effective couplet workout that combines rowing and moderate weight front squats
The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]
FRONT SQUATS
The barbell will come from the ground in this workout
Choose a weight that is challenging, but one that you can likely complete unbroken throughout
You are able to squat clean the first rep of each set
SUBS
15/12 Calorie Assault Bike