WEDNESDAY 6.3.20
Lowry CrossFit – CrossFit
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