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MONDAY 2.4.19

3
Feb

MONDAY 2.4.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

Barbell Warm-Up

1: Clean and Jerk (EMOM 11)

On the Minute x 11:

On the 0:00… 1 Clean and Jerk @ 70%

On the 1:00… 1 Clean and Jerk @ 75%

On the 2:00… 1 Clean and Jerk @ 80%

On the 3:00… Rest

On the 4:00… 1 Clean and Jerk @ 75%

On the 5:00… 1 Clean and Jerk @ 80%

On the 6:00… 1 Clean and Jerk @ 85%

On the 7:00… Rest

On the 8:00… 1 Clean and Jerk @ 80%

On the 9:00… 1 Clean and Jerk @ 85%

On the 10:00… 1 Clean and Jerk @ 90%

*All repetitions are intended to be squat cleans, with athlete’s choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead. Track all (9) lifts to the journal below for tracking purposes.

At the 15:00 on the clock, we will be starting our next part – Front Squats.

2: Front Squat (EMOM 5)

On the Minute x 5:

1 Front Squat

Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack. Aim here is similar to our clean and jerks – let’s move well here. Not seeking a max effort 1RM, but looking to find the heavy stimulus for the day. Working towards 90% of our estimated 1RM Front Squat is a strong place to be here.

MC: “Funny Bone” (Time)

RX+

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (30″/24″)

Front Squats (135/95)

RX

21-15-9:

Kettlebell Swings (53/35)

Box Jump Overs (24″/20″)

Front Squats (95/65)

EC: Metcon (No Measure)

EXTRA CREDIT BODY ARMOR

3 “Giant Sets”:

20 Single Arm Dumbbell Presses

20 Dummbell Bent Over Rows

10 Front Rack Dumbbell Reverse Lunges

10 Hang Dumbbell Reverse Lunges

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