WEDNESDAY 6.17.20
Lowry CrossFit – CrossFit
“Hard Hat” Week #11 – Deload Week
Please reserve classes on your Wodify App.
MC: “Speed Dating” (AMRAP – Reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
STIMULUS
DESCRIPTION
Pairing bodyweight and barbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Strict Cindy”, you’ll complete as many barbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps
The barbell movements will change each round
Your score is the sum total of your 5 rounds of reps on the barbell
STRICT CINDY
1 round of “Strict Cindy” is:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through barbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
BARBELL MOVEMENTS
There won’t be a lot of time to work through reps on the barbell so weight selection is important
Choose a moderate load that allows you to move for the majority of time remaining
This time frame will likely be between 30-60 seconds
Use one weight for all 5 movements
This weight will likely be selected based off the more difficult movements of rounds 3-5
EC: Metcon (Weight)
Body Armor
21-18-15-12-9-6-3:
Double Dumbbell Floor Presses
Single Dumbbell Overhead Tricep Extensions