WEDNESDAY 11.25.20
Lowry CrossFit – CrossFit
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MC: “Wise Men” (3 Rounds for reps)
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
Stimulus
– “Wise Men” is a conditioning benchmark of our training cycle, testing barbell cycling.
– We’ll retest this workout at the end of the cycle.
– Loading is inteded to progress from light, to moderate, to heavy.
– 1st Weight: Ability to cycle for 12+ Unbroken CJ when fresh.
– 2nd Weight: Ability to cycle for 8 Unbroken CJ when fresh.
– 3rd Weight: Ability to cycle for 4 Unbroken CJ when fresh.
MC2: Metcon (Weight)
On the 20:00… Clean and Jerk Complex
7:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
Stimulus
– Purposefully lifting fatigued here.
– In competition, especially the Open, we have seen many heavy tests that follow conditioning work.
– In an environment where we have clearly completed a large amount of clean and jerks, the training stimulus is simple: let’s see how our body responds and performs as we go heavy.