FRIDAY 8.14.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk
Sets 1-2: 63% of 1RM Jerk
Sets 3-4: 68% of 1RM Jerk
Sets 5-7: 73-83% of 1RM Jerk
STIMULUS
DESCRIPTION
The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions
In the dip, we’re looking for a vertical torso and balance throughout the foot
In the catch position, we’re looking for an even distribution of weight between the front and back legs
Complete these 2 unbroken reps at the top of each minute
2: Metcon (Weight)
Clean and Jerk Stamina [Week 2 of 3]
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
[Recommended Starting/Outlook Weights]:
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
Week 2 of this 3 week progression
Just like last week, use the same weight for all 5 sets
Aim is to go slightly heavier than last week
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
You can power clean or squat clean and push jerk or split jerk
3: Back Squat (12-6-3)
12 Reps @ 94% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
3 Reps @ 109% of 10RM Back Squat
STIMULUS
DESCRIPTION
Working heavier percentages of your 10RM Back Squat in this piece
We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
We last completed a 10RM Back Squat test 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: “Buy, Buy, Buy” (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)
STIMULUS
DESCRIPTION
We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals
Each AMRAP begins with buy-In calories on the rower
After finishing the calories, you won’t return to the machine
Instead, you’ll complete max rounds and reps of double unders and front squats
Your score for each AMRAP will be total rounds + reps of double unders and front squats
Your final score will be the sum total of these 3 scores
ROW
To make sure you have enough time for the scored portion of each AMRAP, the rows should take no longer than:
1st AMRAP: 3:00
2nd AMRAP: 2:30
3rd AMRAP: 2:00
DOUBLE UNDERS
The double under number is designed to be incredibly small
Once on the rope, this should be a number that you can complete in 30 seconds or less
Adjust the number or variation as needed
FRONT SQUATS
The front squat comes from the floor in this workout
You are allowed to squat clean the first rep of each set if you’d like
As the weight increases, the reps will decrease
For all rounds, choose a weight you can complete in 1-2 sets
SUBS
50/35 CALORIE ROW
40/30 Calorie Assault Bike
800 Meter Run
40/30 CALORIE ROW
35/25 Calorie Assault Bike
600 Meter Run
30/25 CALORIE ROW
25/18 Calorie Assault Bike
400 Meter Run
DOUBLE UNDERS
Reduce Reps
60 Single Unders
30 Seconds of Practice