FRIDAY 8.14.20

13
Aug

FRIDAY 8.14.20

Lowry CrossFit – CrossFit

Please continue to schedule classes on the wodify app. Thank you.

View Public Whiteboard

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