Lowry CrossFit – CrossFit
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MC: “Lock Ness Monster” (Time)
“Loch Ness Monster”
50 Box Jumps
*On the Minute – 5 Deadlifts
Wallball – 20 / 14 lb
Box Jumps – 24″/20″
Deadlift – 225 / 155 lb
Workout starts with the Deadlifts. 12:00 Time Cap.
– To include the start of the workout, every minute starts with the 5 deadlifts.
– In time remaining, we chip away at the above totals (wallball/box/wallball).
– Stimulus calls unbroken deadlifts throughout, so let’s choose a moderate load that we could cycle for 25+ reps when fresh.
2: Metcon (Weight)
On The Minute x 7:
Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 – 1 Hang Squat Clean + 7 Push Jerks
Percentage based on 1RM Clean and Jerk
Weight – 55% of 1RM
– Weight is fixed throughout at 55% of our 1RM.
– The sets do not *need* to be unbroken, but recognize that each set can take about half the allotted minute.
– Expect the metabolic demand here, as it will arrive… and we are after it.
EC: Metcon (No Measure)
3 Giant Sets:
9 Bulgarian Split Squats (left)
9 Bulgarian Split Squats (right)
Max Strict Ring Dips
Rest as needed between sets.
– Bulgarian Split Squats: Elevate the back leg, and hold the dumbbells at the hang. Let’s build over the three rounds, but keep the sets unbroken (9 each side).
– Ring Dips: Max effort set here, but let’s choose a “difficulty” (banding as required), to complete *at least* 5 unbroken reps.