SATURDAY 3.19.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
Coaches Choice
MC: “Robert the Bruce” (2 Rounds for time)
Teams of Two:
2 sets
200m Run
16 Sandbag Cleans (100/70) (OR 16 Power Clean (135/95)
200m Run
16 Sandbag Cleans (100/70) (OR 16 Power Clean (135/95)
200m Run
-rest 1:1 b/t sets-
One person working a time on the sandbag or barbell movement. Both people will run together.
1: Front Squat (1X1)
Front Squat
– Build to a heavy single in 5 sets or less
* Rest as needed between sets *
EC1: Snatch ( 2-2-1-1-1-1-1-1-1)
Snatch:
– 2 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
– 1 rep @ 75%
– 1 rep @ 80%
– 1 rep @ 85%
– 1 rep @ 80%
– 1 rep @ 85%
– 1 rep @ 90% 1 RM Snatch
– If you are feeling good during these waves, feel free to take it up to a max for the day.
– SCORE your top weight
* Rest as needed between sets *
EC2: Clean and Jerk ( 2-2-1-1-1-1-1)
2 reps @ 70% 1 RM Clean and jerk
2 reps @ 75% 1 RM Clean and jerk
1 reps @ 80% 1 RM Clean and jerk
1 reps @ 85% 1 RM Clean and jerk
1 reps @ 80% 1 RM Clean and jerk
1 reps @ 85% 1 RM Clean and jerk
1 rep @ 90% 1 RM Clean and jerk-
If you are feeling good during these waves, feel free to take it up to a max for the day.
– SCORE your top weight
* Rest as needed between sets *