WEDNESDAY 4.3.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
2:00 Row or Bike or Erg
Banded Shoulder Distraction
2 Rounds:
:60s Laying Front Rack Stretch
5 Light Strict Presses
:30s Wrist Stretches on Box
5 Light Push Presses
Barbell Warm-Up
1: Jerk Drive (5X3)
On this movement, let’s focus on three critical points:
Drive through the heels throughout.
Midline on and strong – we can’t loose any power transfer through a loose core.
Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.
Sets #1+2 – 70% of 1RM Split Jerk
Set #3 – 75% of 1RM
Set #4 – 80% of 1RM
Set #5 – 85% of 1RM
2: Push Press (4X6)
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. Rest as needed between sets, with all sets coming from the rack.
MC: “Rear End” (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)
RX (155/105)
SC1 (135/95)
SC2 (115/75)
EC: Metcon (Weight)
EXTRA CREDIT
Body Armor:
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.