SATURDAY 5.15.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Part A Pulling – Snatch
3 Sets:
1 Pausing Snatch Deadlift (5s at knee)
Rest as needed between sets.
Stimulus
– Focus on keeping the chest proud, and keeping the bar in contact with the body throughout each deadlift and pause.
– Repeat from last week, building upon the percentages.
Percentage based on 1RM Snatch:
Set 1 – 90% of 1RM Snatch
Set 2 – 95% of 1RM Snatch
Set 3 – 100% of 1RM Snatch
2: Metcon (Weight)
Part B Pulling – Clean
3 Sets:
1 Pausing Clean Deadlift (5s at knee)
Rest as needed between sets.
Stimulus
– Focus on keeping the chest proud, and keeping the bar in contact with the body throughout each deadlift and pause.
– Repeat from last week, building upon the percentages.
Percentage based on 1RM Clean:
Set 1 – 90% of 1RM Clean
Set 2 – 95% of 1RM Clean
Set 3 – 100% of 1RM Clean
3: Metcon (Weight)
Strict Press
Part A – 5 Sets:
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Presses
Rest as needed between sets.
Part B – 1 Set:
Max Reps Strict Press
Stimulus
– In part A, complete 5 sets of 3 strict presses. The first rep of each set will have a 4s negative. The second 2 reps will be 2 regular strict presses.
– In part B, complete a max set of strict presses. Press until you cannot successfully complete another rep.
– Focus on keeping the midline tight (don’t let the ribs poke out when pressing) and keeping the legs squeezed (no dipping of the legs).
All percentages based on 5RM Strict Press:
Part A – 100%
Part B – 76%
MC: “DiscomforT” (Time)
On the 5:00 x 5 Rounds:
25/18 Calorie Assault Bike
1 Round of “DT” 155 / 105 lb
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Stimulus
– Conditioning Category: Sprint/Threshold
– We are looking for hard efforts on each round but NOT “all out” sprints.
– We want at LEAST 1:00 of rest between rounds. Modify the weight, reps, or cals, in order to ensure that you have rest time between rounds.
– We will test an entire round in the practice round and time it so we know how long each round is going to take us.
– The weight on the bar should be a moderate weight but you should still be able to complete an unbroken round of “DT” when fresh.
– 5 Scores. Overall score will be your slowest interval.