SATURDAY 3.12.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “I am Beyoncé, always.” (Time)
4 rounds
5 Power Cleans (205/135)
30 Cal AAB @easy pace (OR 400m Jog)
-Rest 3 Minutes-
3 rounds
4 Power Cleans (225/155)
30 cal AAB @easy pace (OR 400m Jog)
-Rest 3 Minutes-
2 rounds
3 Power Cleans (245/165)
30 Cal AAB @easy pace (OR 400m Jog)
TARGET SCORE
Score is total load
STIMULUS and GOALS
How to Pace: STEADY. We are working on barbell cycling volume at heavier power cleans! Don’t blow through the bike. Do the workout as intended.
How it should Feel: CARDIO. The volume here will add up and turn the workout more aerobic. Have fun with a solid sweat and moving some weight!
WORKOUT STRATEGY & FLOW
Power Cleans: Don’t end at over 85% of 1RM Clean. Go all singles here and work making each look the same! Work to catch in a good power position and not let your feet go too far out.
Bike: EASY. Use it to practice teaching your body to recover doing work (on a machine) between heavy lifting.
EC1: Snatch (3X1)
Snatch: Work up to 80-85% 1RM Snatch and hit for 3 singles
** Rest as needed in between sets
EC2: Front Squat (1X1)
Front Squat
– Build to a heavy single in 5 sets or less
* Rest as needed between sets *