MONDAY 11.18.19

17
Nov

MONDAY 11.18.19

Lowry CrossFit – CrossFit

Announcing “Silverback,” our first training cycle of the 2020 season.

There is no substitute for raw power. But being strong is just one piece of the puzzle. We also need to be able to use it — in our lifting, yes… but also in metcons, gymnastics, and positioning. We need strength everywhere.

Develop raw strength and put it to work.
This is our goal in “Silverback.” Building the strength to make us dangerous, and the durability to help us wield it. One the sword, the other the shield. The best warriors have both.

We’re going to increase our raw power by hammering the slow lifts–squat, deadlift, and press. We’ll increase our ability to use it through proper positioning and mobility. Moving better will lead to new PRs. And the combination of strength and durability will leave us less injury prone, so that we can train harder throughout the year.

This is our backbone–the foundation for 11 months of training.

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WU: Warm-up (No Measure)

3 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry (change at 100′)

1: Metcon (Weight)

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks
Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

STIMULUS

The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken if possible

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

The first three sets are completed at percentages of your 1RM Clean and Jerk

Climb in weights for the final two, building to a heavy complex for the day

MC: “Randy Savage” (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “Macho Man” (135/95)

15 Toes to Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
RX+ (175125)

RX (155/105)

SC1 (135/95)

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 Giant Sets:

10 Dumbbell Bench Press

25 Banded Pull-Aparts

10 Dumbell Stiff Legged Deadlifts

25 AbMat Sit-ups

Rest 2 Minutes Between Sets