WEDNESDAY 12.02.20

1
Dec

WEDNESDAY 12.02.20

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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mC: “Buy Low, Sell High” (3 Rounds for reps)

A. AMRAP 5:

Buy-In: 150 DU

10 Kipping HSPU

15 OHS (95 / 65 lb)

Rest 3 mins

B. AMRAP 5:

Buy-In: 100 DU

10 Kipping HSPU

10 OHS (135 / 95 lb)

Rest 3 mins

C. AMRAP 5:

Buy-In: 50 DU

10 Kipping HSPU

5 OHS, (185 / 135 lb)
Stimulus

– Handstand Pushups: A set count we feel very comfortable completing in 2 sets (at most) each round.

– Barbell #1 – OHS weight we can cycle for 21+ reps unbroken when fresh.

– Barbell #2 – OHS weight we can cycle for 15+ reps unbroken when fresh.

– Barbell #3 – OHS weight we can cycle for 9+ reps unbroken when fresh.

– Our score will be the total reps of all 3 parts combined.

HSPU

-use abmats

-Dual db Press

-Box HS push-ups

1: Metcon (Weight)

Barbell Cycling

For Time:

12 Push Jerks

9 Push Jerks

6 Push Jerks

Rest 1:00

6 Push Jerks

9 Push Jerks

12 Push Jerks

Single bar, taken from the rack, changing weights on our own.
Stimulus

Set of 12 @ 60% of 1RM Jerk of 1RM Jerk

Set of 9 @ 70% of 1RM Jerk

Set of 6 @ 80% of 1RM Jerk

– Aim here is to bring about awareness to our weakest link in the movement.

– When we go towards higher volume, it exposes the holes we have.

– Be mindful and take note of how we feel/perform when deep in the sets.

– Mechanics, mechanics, mechanics.