SATURDAY 6.11.22

10
Jun

SATURDAY 6.11.22

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: Metcon (4 Rounds for time)

4 sets

25/20 Calorie Ski (OR Row)

100’ Back Rack Walking Lunge (135/95)

25/20 Calorie Ski (OR Row)

-Rest 1:1 between sets-
TARGET SCORE

Target Time Each Set: Sub 6 minutes

Time Cap Each Set: 8 minutes

STIMULUS and GOALS

How to Pace: Challenge! We don’t want to rush on the lunge but lets see how fast we can move on the front and back end of these sets.

How it should Feel: Muscular Endurance! Get ready for your legs and lats to be blown up.

WORKOUT STRATEGY & FLOW

Cal Ski: Try to get through both sets of each set as fast as you can.

Back Rack Lunge: You can get your breath back here so just focus on smooth sets and not having to drop the bar.

SCALING

The SCALING aim is to be able to push the pace on the ski and not have to break the lunge.

Scaling option to finish near the target score:

4 Sets

15 Cal Ski

100’ Back Rack Walking Lunge (115/80)

15 Cal Ski

-Rest 1:1-

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

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

Front Squat (5X1)

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!