MONDAY 2.4.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Banded Shoulder Distraction
Barbell Warm-Up
1: Clean and Jerk (EMOM 11)
On the Minute x 11:
On the 0:00… 1 Clean and Jerk @ 70%
On the 1:00… 1 Clean and Jerk @ 75%
On the 2:00… 1 Clean and Jerk @ 80%
On the 3:00… Rest
On the 4:00… 1 Clean and Jerk @ 75%
On the 5:00… 1 Clean and Jerk @ 80%
On the 6:00… 1 Clean and Jerk @ 85%
On the 7:00… Rest
On the 8:00… 1 Clean and Jerk @ 80%
On the 9:00… 1 Clean and Jerk @ 85%
On the 10:00… 1 Clean and Jerk @ 90%
*All repetitions are intended to be squat cleans, with athlete’s choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead. Track all (9) lifts to the journal below for tracking purposes.
At the 15:00 on the clock, we will be starting our next part – Front Squats.
2: Front Squat (EMOM 5)
On the Minute x 5:
1 Front Squat
Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack. Aim here is similar to our clean and jerks – let’s move well here. Not seeking a max effort 1RM, but looking to find the heavy stimulus for the day. Working towards 90% of our estimated 1RM Front Squat is a strong place to be here.
MC: “Funny Bone” (Time)
RX+
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (30″/24″)
Front Squats (135/95)
RX
21-15-9:
Kettlebell Swings (53/35)
Box Jump Overs (24″/20″)
Front Squats (95/65)
EC: Metcon (No Measure)
EXTRA CREDIT BODY ARMOR
3 “Giant Sets”:
20 Single Arm Dumbbell Presses
20 Dummbell Bent Over Rows
10 Front Rack Dumbbell Reverse Lunges
10 Hang Dumbbell Reverse Lunges