WEDNESDAY 2.24.21
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.
MC1: “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)
Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks
Stimulus
– Conditioning Category: Grind
– Repeat from the start of the cycle, where we have the chance to improve our scores.
– Weight #1 – Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh.
– Weight #2 – Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh.
– Weight #3 – Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh.
– This is a repeat from 11/25/2020.
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
– Also a repeat from November 25.
– A note here is that a PR here comes second to the stimulus.
– We understand that in competition, heavy tests can come following met-cons.
– This is a repeat effort, but that point is the take-home message. We are in training, *seeking out the post met-con heavy lift*.
– Whether we PR or not, let’s stay focused on why we are doing this.
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline Recovery
5 Rounds, Not for Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions (1s at top)
15/12 Calorie Bike Erg
Stimulus
– 80% intensity through this five rounder.
– Choose a strict toes to bar difficulty that allows us to complete the sets in no more than a single break per round.
– Pause for a single second at the top of the hip extension (when the body is fully parallel to the floor).