SATURDAY 12.14.19
Lowry CrossFit – CrossFit
1: Metcon (Weight)
On the 2:30 x 6 Sets:
3-Position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk
Set 1: 50% of 1RM CJ
Set 2: 55%
Set 3: 60%
Sets 4-6: Build to a Heavy Complex
STIMULUS
We’ll build to a heavy barbell complex over the course of these 6 intervals
The purpose of this complex is to refine positions under controlled speeds on the first half and then do it fast on the second half
Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30 – 10:00 – 12:30
The weights start at 50% of your 1RM Clean & Jerk and builds every round
The work flows as follows:
1 High Hang Power Clean (Pockets)
1 Hang Power Clean (Just Above Knee)
1 Power Clean (Floor)
1 Pausing Split Jerk (2 Second Pause in Both Dip & Catch)
Drop The Bar From Overhead
1 Power Clean
1 Split Jerk
MC: Metcon (Time)
Teams of 3:
160 Cal Bike
15 Rounds of Cindy
18 Clean and Jerks (135/95)
15 Clean and Jerks (155/105)
12 Clean and Jerks (185/135)
Time Cap: 30:00min