WEDNESDAY 7.10.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
2 min Jump rope
Banded Shoulder Distraction
PVC Pass Through
1: Metcon (Weight)
Alternating “On the Minute” x 8 (4 Rounds):
Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 – :30s Barbell Overhead Hold
Percentages:
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here… so that we can focus purely on our positioning.
2: Metcon (Weight)
All with a running clock:
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
:30s On, :30s Off – Deadlifts
:30s On – Push Jerks
Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95
MC: “Double Header” (Time)
For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike