MONDAY 1.13.20
Lowry CrossFit – CrossFit
“Silverback” Week 9
Today we’re on the second iterations of this Silverback Primer and the 4-3-2 Back Squat Waves. Following, the Power Clean and Jerk is our focus in both our strength and conditioning.
WU: Warm-up (No Measure)
Hip Halo
1: Back Squat (CUSTOM)
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
STIMULUS
Increasing by 3% across all lifts from last week
All percentages are based off your 5-Rep Heavy Back Squat
Rest as needed between sets and three minutes after sets 3 and 6
We’ll re-test our 5-Rep Back Squat next week
*Log and notate 2 @ 110% of your 5 Rep max.
1: Power Clean Complex (E2MOM 10)
3 Power Cleans
1 Split Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
STIMULUS
Before we build to a heavy complex, we’ll work some percentages of our 1RM Clean and Jerk
The 3 power cleans do not have to be completed unbroken – you can drop after each rep
Rounds begin every 2 minutes (0-2-4-6-8)
Your score for the day is the heaviest load successfully lifted
MC: “Air Fryer” (Time)
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)