SATURDAY 4.4.20

Lowry CrossFit – CrossFit

Deload Week.

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1: Metcon (Weight)

On the 2:00 x 5 Sets:

1 Clean Pull

1 Clean High Pull

2 Power Cleans

Set #1 – 50% of 1RM Clean

Set #2 – 55%

Sets #3+4+5 – 60-65%
STIMULUS

Our complex today focuses on positioning off the ground

First two reps are pulls, with two power cleans to confirm

Clean Pull – Big shrug, but arms stay extended

Clean High Pull – Arms bend (bar to about heart level)

We do not need to hold onto the bar throughout

Focus here purely is technique, both in how we approach the complex and the loads on the bar

MC: “Hurricane” (Time)

3 Rounds:

800m Run

21 Power Cleans (155/105)
STIMULUS

GENERAL

“Hurricane” is a simple, but effective couplet of running and power cleans

The running distance and barbell weight are both designed to be on the moderate side

We expect this workout to take around 20 minutes to complete