SATURDAY 1.22.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Squat Clean and Jerk (CUSTOM)
All Percentages Off 1RM Clean and Jerk:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between Sets.
INTENTION: Getting in some clean and jerk technique and lots of touches on the clean & jerk today. Perform the strict presses at light-moderate weights. Perform the pulls at moderate-heavy weights. Reps can be completed touch and go or singles at each percentage. If you miss 3 clean and jerks at any percentage, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weights for the clean and jerks only. Enter primer weights in your notes.
OR BACK SQUAT
2: Back Squat (CUSTOM)
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
Rest 1-3 Minutes Between All Sets.
MC: “Stay Awhile” (Time)
For Time:
100 Double Unders
4 Rounds:
15 Burpees to Target (6″)
15 Wallballs 20 / 14 lb (10/9ft.)
100 Double Unders
4 Rounds
15 Burpees to Target (6″)
15 Wallballs 20 / 14 lb (10/9ft.)
100 Double Unders
Time Cap: 28 Minutes
CONDITIONING CATEGORY: Pacer
DOUBLE UNDERS: Less than 2:00 per 100 reps.
BURPEES TO TARGET: Less than 1:30 per 15 reps.
WALLBALLS: Less than 1:30 per 15 reps.
SCORE: Total time. If capped, add 1s for every missed rep.
100 DOUBLE UNDERS
– Reduce Reps
– 150 Single Unders
– 100 Line Hops
– 2:00 Time Cap
BURPEES TO TARGET
– Reduce Reps
– Reduce Target Height
– Regular Burpees
WALLBALLS
– Reduce Reps
– Reduce Target Height
– Single Dumbbell Thrusters (Hold DB Across Chest)
– Air Squats