TUESDAY 6.8.21


TUESDAY 6.8.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Bench Press

5-Rep Max

– This is a re-test from the beginning of our cycle. Our goal here is to see if we can improve slightly from when we started in this cycle.

– Record your heaviest successful set of 5 reps.

– If you don’t have a spotter, do not put clips on the bar.

2: Metcon (Weight)

Clean Pull Complex

5 Sets:

1 Clean Grip Tempo Deadlift (4s up, 4s down)

1 Clean Grip Deadlift

1 Clean Pull

– Looking to build strength in our clean pull over the course of this cycle.

– Let’s try to keep the hands on the bar for all reps, however, resetting the hips before each lift is okay. We want to move really well so if a break is necessary, we’ll take it.

– Record all 5 sets with your overall score being your heaviest lift of the day.

All percentages based on 1RM Clean:

Set 1 – 85% of 1RM Clean

Set 2 – 90% of 1RM Clean

Set 3 – 95% of 1RM Clean

Set 4 – 100% of 1RM Clean

Set 5 – 105% of 1RM Clean

MC: “Pedal Pusher” (Time)

On the 5:00 x 5 Rounds:

12/9 Calorie Assault Bike

400 Meter Run

12 Toes to Bar

– Conditioning Category: Threshold

– If you cannot complete 12+ toes to bar unbroken when fresh, let’s reduce the reps slightly here.

– We want about 1:00-:45s of rest between rounds.

– Record all 5 split times. Overall score will be your slowest round.