TUESDAY 10.1.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Front Rack Mob
Barbell Warm-Up
1: Metcon (Weight)
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean
STIMULUS
This 3-movement complex is intended to be one giant set, completed without dropping the bar
The first three sets are at a percentage of your 1RM Clean (60-63-66%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
MC: “Ecod” (3 Rounds for time)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
STIMULUS
4 minutes on / 4 minutes off in this fast paced 3-round interval workout
The weights decrease with each round, but the reps stay the same
The goal is to try to beat your score each time
Every weight used today should be something you can cycle for at least sets of 5-7 within the workout
There is no need to stand to full extension on the box during the burpee box jump overs
Record total reps per round (with a single calories counting as a single rep). A full round is 63 reps for males, 57 for females.
EC: Metcon (No Measure)
EXTRA CREDIT:
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)
Minute 2: 50′ Handstand Walk
Sets: 60-65-70-70-70% of 1RM Clean
STIMULUS
Alternating on the minute between barbell positioning and gymnastic skill
You’ll stand on a 3″ riser for the pausing deficit clean pulls
The pauses take place at 2 positions for 2 seconds each:
Just below the knee
Just past the knee
These pauses allow you to focus on the critical knee movement out of the way, as well as the “redip” beneath the bar
The movement finishes with a pull, or extension with long arms