WEDNESDAY 6.22.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Clean & Jerk Technique Work 4-4-4-4-3
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
** This day is meant to have a heavy focus on technique and speed over load. This is the day to iron out any bad hab
2: Metcon (Weight)
Front Squat + Jerk 3×4
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3: Front Squat (3X3)
3 Front Squat @ 7.5/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean
MC: “Atlantic Ocean” (Time)
For Time:
1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups
50 Thrusters (45/35)
1000m Row
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: STEADY! Jackie with this much more work will require you to be more conservative and not push your limits til the final set of thrusters and row.
How it Should Feel: PAIN! Jackie already hurts and with this much more work, it will hurt even more! Push into the discomfort a little more with each movement completed and then all out on the final 500m on the row!
WORKOUT STRATEGY & FLOW
Row: Steady moderate (~80%) pacing through the first row, then try to hang onto that for the 2nd row, finishing with all you have in the final 500m!
Thrusters: These empty bar thrusters are deceiving and hurt more than they seem capable of! A faster cycle rate will reward you as long as it doesn’t blow you up. Keep your hip drive strong and don’t get lazy with overutilizing your shoulders to press!
Chest to bar pull ups: Smooth is fast here. Come out with whatever sets you can handle for all 60 and keep your kip efficient!
SCALING
The SCALING aim is to be able to get the workout done in big chunks.
Scaling option to finish near the target score:
For time:
750m Row
35 Thrusters (45/35)
45 Chest to Bar Pullups
35 Thrusters (45/35)
750m Row