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.
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.