TUESDAY 5.25.21

24
May

TUESDAY 5.25.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them.

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Half Kneeling Single Arm Arnold Press

8 Dumbbell Rows Each Arm

8 Double Dumbbell Skull Crushers
Stimulus

– Week 1 of 2 of our third set of Silverback Primers. We will repeat these 1 more time next week with the goal of building off this week.

– The major focus of these primers is always going to be movement quality or loading.

1: Metcon (Weight)

Bench Press

4-2-4-2-4-2

Rest As Needed Between Sets.
Stimulus

All percentages based on 5RM Bench Press:

4 Reps @ 80%

2 Reps @ 95%

4 Reps @ 80%

2 Reps @ 100%

4 Reps @ 80%

2 Reps @ 105%

2: Metcon (Weight)

Clean Pulls

5 Sets:

1 Clean Deadlift

2 Hang Clean Pulls

:5s Pause at Hang (Knee Level)

1 Hang Clean Pull

Rest As Needed Between Sets.
Stimulus

– Sets are intended to be completed unbroken.

– Check out the video for a visual on the flow.

All percentages based on 1RM Clean & Jerk:

Set 1 – 80%

Set 2 – 85%

Set 3+4+5 – 90%

MC: “#dead” (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts 225 / 155 lb

10 Double Dumbbell Push Presses @dumbbells(50’s/35’s)

10/7 Calorie Assault Bike
Stimulus

– Conditioning Category: Threshold

– The barbell should be a weight that you could complete 15+ deadlifts unbroken when fresh.

– The dumbbells should be a weight you could complete 15+ push presses unbroken when fresh.

– Score; Rounds + Reps