MONDAY 1.13.20

13
Jan

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.

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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)