SATURDAY 3.5.22
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: “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 *