SATURDAY 5.21.22

20
May

SATURDAY 5.21.22

Lowry CrossFit – CrossFit

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

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MC: ” Fight Night” (AMRAP – Rounds and Reps)

AMRAP 20:

20 Thrusters

20 Hang Power Snatches

20 Box Jumps (24/20)

20 Overhead Squats

20/15 Cal Row

*Barbell 75/55
** Can be done as a partner workout. One person working at a time.

EC1: Snatch ( 3-3-2-2-1-1-1-1-1-1)

3 Snatch @ 5/10 RPE

3 Snatch @ 6/10 RPE

2 Snatch @ 7/10 RPE

2 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8.5/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 9.5/10 RPE

1 Snatch @ 10/10 RPE

*Don’t worry about hitting certain percentages! Go off of RPE’s!!

*rest as needed in between sets

EC2: Clean and Jerk ( 2-2-1-1-1-1-1-1-1-1)

2 Clean and jerk @ 5/10 RPE

2 Clean and jerk @ 6/10 RPE

1 Clean and jerk @ 6.5/10 RPE

1 Clean and jerk @ 7/10 RPE

1 Clean and jerk @ 7.5/10 RPE

1 Clean and jerk @ 8/10 RPE

1 Clean and jerk @ 8.5/10 RPE

1 Clean and jerk @ 9/10 RPE

1 Clean and jerk @ 9.5/10 RPE

1 Clean and jerk @ 10/10 RPE

* if the percentages feel too heavy, go off of RPE’s!

*rest as needed in between sets

EC3: Front Squat ( 5×1)

1 Front Squat @ 7/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 10/10 RPE

*Don’t worry about hitting certain percentages! Go off of RPE’s!

*rest as needed in between sets!