TUESDAY 12.15.20

14
Dec

TUESDAY 12.15.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Power Clean Technique

5 Sets:

3 Low-Hang Power Cleans

Rest as needed between sets.
Stimulus

Percentages based on 1RM Clean and Jerk:

Set 1 – 60% of 1RM Clean & Jerk

Set 2 – 65% of 1RM Clean & Jerk

Set 3+4+5 – 70% of 1RM Clean & Jerk

– Focus here is to build to a moderately heavy triple, dialing in the strength of our bottom position.

– The time under-tension here will be greater than a “touch and go” set, given how the barbell will not touch the ground.

– This provides a unique and beneficial stimulus with the larger picture in mind.

MC: “Black and Bluer” (Time)

“Black and Bluer”

5 Rounds:

10 Power Cleans (135 / 95 lb)

10 Bar-Facing Burpees
Stimulus

– Where threshold training meets a sprint met-con.

– “Black and Blue” was a long-time benchmark we turned into today’s workout by turning regular burpees to the above bar-facing.

– The aim is a bar we can hold onto for all sets unbroken. Another view is that it’s a weight we can complete for 21+ reps unbroken. Lighter is harder here, where we then turn to the burpees as the separator.

EC: Metcon (Time)

EXTRA CREDIT:

Strict Handstand Push-Up Conditioning

For Time:

110% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

70% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

110% of Max Strict HSPU
Stimulus

Percentages based on Max Strict HSPU:

110% of Max Strict Handstand Push-Ups

Rest 1:00

90% of Max Strict Handstand Push-Ups

Rest 1:00

70% of Max Strict Handstand Push-Ups

Rest 1:00

90% of Max Strict Handstand Push-Ups

Rest 1:00

110% of Max Strict Handstand Push-Ups

– Repeating last week’s effort, increasing by 10% on each set.

– This is week 2 of 3 in this microprogression.