FRIDAY 8.9.19


FRIDAY 8.9.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: 10-Rep Touch & Go Power Clean (Weight)


Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean

You are allowed to pause in the front rack and at the hips, but not on the ground

Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”


10 reps for a lot of sets can be fairly taxing

When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

Once you feel like you are in your true “working sets” is when you should start going with sets of 10

See movement prep below for a possible warmup/working set breakdowns


Use Your Legs

A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won’t be able to get as much elevation on the bar when we are fatigued both here and in “Blockbuster” to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps.


Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets

Take 2-4 Attempts @ Heavier Sets of 10

MC: “Blockbuster (3 Rounds for reps)


Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes


Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes


Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” (175/125)
Three fast paced 5-minute intervals, with 5 minutes of rest between

Each interval starts with a bike buy-in that only happens once

Following the bike, you’ll complete AMRAP rounds of “The Chief”

1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

The weight increases each round as the calories on the bike decrease

As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease

1st Bar: A weight you can cycle for 12+ reps when fresh

2nd Bar: A weight you can cycle for 6+ reps when fresh

3rd Bar: A weight you can cycle for 3+ reps when fresh

Choose a push-up variation you can complete unbroken each time

Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively