TUESDAY 10.27.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Power Clean Technique

5 Sets:

2 Muscle cleans

2 Pausing High Hang Power Clean

1 Pausing Hang Power Clean

1 Pausing Low- Hang Power Clean

* all pauses are for (1) second in catch position
Percentages based on 1RM Power Clean:

1) 35%

2) 40%

3) 45%

4) 50%

5) 50-55%

MC: “Finish Line” (Time)

On the 0:00…

For Time:

21-15-9

Power Cleans (135/95)

Barbell- Facing Burpees

Directly into..

800M Run
STIMULUS

– This conditioning piece begins with a 21-15-9 and ends with a cash- out 800M Run.

– Choose a moderate weight on the barbell that you’d be able to cycle 12+ reps when fresh

– We expect this shorter workout to take between 7-12 minutes to complete

– With lower overall volume, we get the most out of this piece by brininging the intensity

EC: Metcon (No Measure)

EXTRA CREDIT:

Midline

3 Giant Sets:

10 Weighted Sit-Ups

20 Sit-Ups (unweighted)

:30 Hollow Hold

Rest 2:00 between sets