WEDNESDAY 6.3.20

2
Jun

WEDNESDAY 6.3.20

Lowry CrossFit – CrossFit

View Public Whiteboard

1: Metcon (Weight)

Clean Pull Complex

On the 1:30 x 5 Sets:

1 Deficit Pausing Clean Deadlift

1 Deficit Tempo Clean Pull

1 Deficit Clean Pull
Deficit: 1-3″

Set 1: 75% of 1RM Clean and Jerk

Set 2: 80% of 1RM Clean and Jerk

Sets 3-5: 85% of 1RM Clean and Jerk

STIMULUS

Week 3 of 3 in this progression, increasing 3% from last week

This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Clean and Jerk

The three movements are to be performed as follows:

Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Clean Pull: Normal Clean Pull with No Tempo

2: Metcon (Weight)

Snatch Pull Complex

On the 1:30 x 5 Sets:

1 Deficit Pausing Snatch Deadlift

1 Deficit Tempo Snatch Pull

1 Deficit Snatch Pull
Deficit: 1-3″

Set 1: 75% of 1RM Snatch

Set 2: 80%

Sets 3-5: 85%

STIMULUS

Week 3 of 3 in this progression, increasing 3% from last week

This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Snatch

The three movements are to be performed as follows:

Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Snatch Pull: Normal Snatch Pull with No Tempo

Complex

We’ll repeat this complex next week at increased percentages

MC: “Hellhole” (Time)

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press
STIMULUS

DESCRIPTION

This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Record the total time (including rest) it takes to complete the 50 reps

If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

EC: Metcon (AMRAP – Reps)

EXTRA CREDIT:

Body Armor

Ascending Ladder For 6 Minutes:

2 Strict Ring Dips

:10 Second L-Sit Hold

4 Strict Ring Dips

:10 Second L-Sit Hold

6 Strict Ring Dips

:10 Second L-Sit Hold



Add (2) Strict Ring Dips Per Round
STIMULUS

DESCRIPTION

Today’s Body Armor piece will train our midline and upper body push

Between each set of strict ring dips, you’ll complete a short :10 second L-Sit on parallettes

Your score today is total number of strict ring dips completed at the end of 6 minutes

This is a high interference piece that will tax your upper body lockout, so break up the strict ring dips as needed

RING DIPS

If you have 15+ unbroken strict ring dips, we recommend competing this piece as written

If you’re not quite there, you can reduce reps (climb by 1 each round) or choose another variation from “subs”

The range of motion here is:

Elbows fully locked at the top

Shoulder below the elbow in the bottom

L-SIT

Choose a time or a variation that allows you to complete this station unbroken