SATURDAY 3.5.22

4
Mar

SATURDAY 3.5.22

Lowry CrossFit – CrossFit

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

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WU: Warm-up (No Measure)

Coaches Choice

MC: “Skirt Steak” (6 Rounds for time)

6 sets

Ski 25/20 Calories

Row 25/20 Calories

-Rest 1:1 b/t sets-

*Perform 10 Power Clean and Jerks (155/105) during rest

*If you don’t have a Ski perform 100 Double Unders pending what 22.2 is.
TARGET SCORE

Total time includes all rest

Target Time: sub 28 minutes

Time Cap: 35 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE. We are trying to push the pace on the bike while keeping good solid reps on the power clean and jerks.

How it should feel: GASSY. This one will leave you out of brath with the back to back machines into the fast barbell work!

WORKOUT STRATEGY & FLOW

Bike: Try to keep a good fast pace here but not blow yourself up.

Clean and Jerk: We definitely recommend quick singles with a consistent, yet quick set up for each rep. If you love this movement and want to try 2-3+ of touch’n go then you can try!

SCALING

The SCALING aim is to keep a good fast pace on the bike.

Scaling option to finish near the target score:

6 sets

Ski 20/16 Calories

Row 20/16 Calories

-Rest 1:1 b/t sets-

*Perform 10 Power Clean and Jerks (135/95) during rest

1: Front Squat (1X1)

Front Squat

– Build to a heavy single in 5 sets or less

* Rest as needed between sets *

1: Snatch (CUSTOM)

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.

* Rest as needed between sets *

EC2: Clean and Jerk (CUSTOM)

Clean & Jerk for load:

– 2 reps Clean and Jerk @ 70%

– 2 reps Clean and Jerk @ 75%

– 1 rep Clean and Jerk @ 80%

– 1 rep Clean and Jerk @ 85%

– 1 rep Clean and Jerk @ 80%

– 1 rep @ Clean and Jerk 85

-1 rep @ Clean and Jerk 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.

* Rest as needed between sets *