SATURDAY 10.5.19
Lowry CrossFit – CrossFit
Weekend Schedule:
SATURDAY 10.5.19
WOD- 8:00am
Open Gym: 9:00am-11:00am
Sunday 10.6.19
Open Gym: 10:00am-12:00pm
WU: Warm-up (No Measure)
Group Warm-Up
1: Metcon (Weight)
Split Jerk Technique (A)
3 Sets:
2 Tall Jerks
2 Pausing Split Jerks
Sets: 25-30-35% of 1RM Split Jerk
Split Jerk Technique (B)
3 Sets:
1 Pausing Jerk Drive
1 Jerk Drive
1 Split Jerk
Sets: 55-60-65% of 1RM Split Jerk
Stimulus for A
Keeping the weights light for Part A of Split Jerk Technique
Sets: 25-30-35% of 1RM Split Jerk
In the pausing split jerk, pause 1 second in the dip and 1 second in the split before standing
Stimulus for B
Building a little heavier in Part B of Split Jerk Technique
On the pausing jerk drive, these is a 1 second pause in the dip
The second jerk drive is full speed and there is no pause at the finish of the split jerk
2: Split Jerk (On the minute X 10)
1 Split Jerk
Sets 1-3: 70-73-76% of 1RM Split Jerk
Sets 4-10: Build to Heavy Single
STIMULUS
Putting all the technique work together as we build to a heavy single for the day
The first 3 reps are at percentages of your 1RM Split Jerk (70-73-76%)
Spend the last 7 sets increasing weight to a heavy single
Round begin on the top of every minute
MC: “Adderall” (AMRAP – Reps)
Minutes: 0-10 – 1M Run, Max CJ (135/95)
Minutes: 10-13 – Rest
Minutes: 13-20 – 800m Run, Max PSn(115/80)
Minutes: 20-23 – Rest
Minutes: 23-27 – 400m Run, Max Thr(95/65)