TUESDAY 6.15.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Power Clean and Jerk Technique
On the 1:30 x 5 Sets:
1 Clean Pull
1 Power Clean
1 Jerk Drive
1 Push Jerk
Stimulus
– Complexes do not need to be completed unbroken. You can drop the bar after the pull and reset before the power clean. From there, we’ll hold on for the jerk drive and push jerk.
– Record only your heaviest load of the day.
All percentages based on 1RM Clean and Jerk:
Set 1 – 60%
Set 2 – 65%
Sets 3+4+5 – 70%
MC: “Play It Again” (3 Rounds for reps)
AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 95 / 65 lb
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks 135 / 95 lb
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks 185 / 135 lb
Time Remaining: Max Calorie Assault Bike
Stimulus
– Conditioning Category: Sprint
– In each AMRAP, we’ll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, atheltes will spend the remaining time in each 5 minute window accumulating as many calories on the assault bike as possible.
– The weight on the 1st bar should be light and something you can cycle for 20+ reps unbroken when fresh.
– The weight on the 2nd bar should be moderate and something you could cycle for 15+ reps unbroken when fresh.
– The weight on the 3rd bar shopuld be on the heavier side and something you could cycle for a challenging 10 reps+ unbroken when fresh.
– If you think you might get stuck on any of the gymnastics movements, consider reducing the reps slightly.
– Score: Enter 3 scores (calories accumulated each round). Overall score will be total calories.