WEDNESDAY 9.4.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Crossover Symmetry
1: Block Clean Pull (3X3)
Block Clean Pull
3 Sets of 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
STIMULUS
We’ll be completing technique work from the blocks, as we did yesterday with the snatch
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Clean
Rest as needed between sets
2: Block Clean High Pull (3X3)
*all sets at 65%
3: Block Power Clean (8X2 )
Block Power Clean
2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
STIMULUS
Finishing out our clean technique, we’ll complete 2 block power cleans every minute for 8 minutes
Reset each time on the blocks instead of completing these ‘touch and go’
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Clean
Rest as needed between sets
MC: “Fish out of Water” (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
STIMULUS
“Fish Out of Water” is a repeat from the beginning of our cycle on 7.1.19
Complete the 2,000 meters on the rower before moving onto the 10 rounds of “The Chief”
1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups, 9 Air Squats
Rounds of “The Chief” in “Fish Out of Water” are performed at a slightly heavier weight than in the original workout
Choose a moderately heavy weight for the power cleans – something you could cycle for 12+ reps unbroken when fresh
EC: Metcon (Weight)
EXTRA CREDIT:
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 53% 1RM
STIMULUS
Increasing 3% from last weeks effort on today’s deadlift stamina
These 4 sets of 15 deadlifts are to be performed unbroken at 53% of your 1RM deadlift
While this piece is not for time, rest as little as possible between sets
The goal is to rest the minimum amount of time it takes to complete the next set unbroken
If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15