SATURDAY 12.12.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Clean and Jerk
On the 2:00 x 3 Sets:
5 Deadlifts
3 Hang Power Cleans
1 Jerk
On the 1:30 x 3 Sets:
3 Deadlift
2 Hang Power Clean
1 Jerk
On the Minute x 3 Sets:
1 Deadlift
1 Hang Power Clean
1 Jerk
Stimulus
All percentages based on 1RM Clean and Jerk.
Set 1 – 65% of 1RM
Set 2- 70% of 1RM
Set 3 – 75% of 1RM
Set 4 – 70% of 1RM
Set 5 – 75% of 1RM
Set 6 – 80% of 1RM
Sets 7+8+9 – Build to a heavy complex for the day.
MC: “HarDTop” (5 Rounds for reps)
5 Rounds, OT4:00
400 Meter Run
1 Round of “DT”
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell – 155 / 105 lb
Stimulus
– Moderate load. Choose a barbell weight we could cycle 15+ power clean and jerks when fresh.
– Aim is to be complete each interval by the 3:15 mark. We can modify the run distance or the barbell to meet that aim.
– Consistency here is the goal. Strive to keep all intervals within a :10s window.
Modifications
400 METER RUN
– 500m Row
– 400m Ski
– 1,000m Bike
– 12 Burpees + 75 Double Unders
1 ROUND OF “DT”
– Sub Dual DB or Dual KB