SATURDAY 12.18.21

17
Dec

SATURDAY 12.18.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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