SATURDAY 12.18.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Clean and Jerk (CUSTOM)
[All Percentages Based Off 1RM Clean & Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Reps @ 80%
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting lots of touches on the clean & jerk today. Reps can be completed touch and go or singles at each percentage. If you miss 3 times at any weight, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter 80% # and notate.
OR BACK SQUAT
2: Back Squat (CUSTOM)
https://www.youtube.com/watch?v=lCbwGby9qvE
[All Percentages Based Off 1RM Back Squat]
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
Record and notate ]
Rest 1-3 Minutes Between All Sets.
MC: “Sager’s Waver” (Time)
5 Rounds For Time:
60 Double Unders
15 Overhead Squats 115 / 85 lb
3 Rope Climbs (15ft.)
– Smooth pace on the double unders. Breathe and relax the shoulders.
– 1-2 sets on the overhead squats. Squat low and stand fully.
– Strong foot clamps and minimal pulls to get up the rope each rep.
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 60 Line Hops
– 75 Single Unders
– 1:00 On Any Machine
OVERHEAD SQUATS
– Reduce Reps
– Reduce Load
– Front Squats
– Single Dumbbell
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
– 3 Renegade Rows = 1 Rope