SATURDAY 12.12.20

11
Dec

SATURDAY 12.12.20

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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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