WEDNESDAY 5.18.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Hang Clean + Clean + Front Squat + Jerk 4×5
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80% (OR 8/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80-85% (OR 8-8.5/10 RPE) 1RM clean
MC: “Gideon” (5 Rounds for time)
5 Sets
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-
*Sub 12/10 Cal Assault Bike, 10/8 Cal Row, OR 50 Double Unders if needed for Rx’d.
TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT!!! That means start and end fast for each set! We’ve built in plenty of rest for you so you can not slow down in any set!!
How it should Feel: GASSY! You will be out of breath with the speed of each set, but have time to recover
WORKOUT STRATEGY & FLOW
Shuttle sprints: Keep these fast and work on your lateral transitions. Be an athlete!!
Power Cleans: Don’t use over 70% of your 1RM Power Clean. These should be touch’n go or fast singles.
Echo Bike: End fast here as well! Get those RPMs up and don’t let them slow until the calories are done!
SCALING
The SCALING aim is to keep a sprint pace each round!!
Scaling option to finish near the target score:
5 Sets
75’ Shuttle Run (3×25’)
3 Power Cleans (155/105)
8/6 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-