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MONDAY 7.8.19

7
Jul

MONDAY 7.8.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or .7 Bike

Foam Roll

Hip Halo

1: Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

2: Metcon (Weight)

4 Sets:

2 Clean Pulls

2 Hang Clean High Pulls

2 Tall Cleans
Percentages based off estimated 1RM Squat Clean:

Set #1 – 30%

Set #2 – 35%

Sets #3+4 – 40%

Clean Pull

In the clean pull, our main focus will be positions off the ground. Maintaining lat engagement throughout to keep the bar close, we are looking to squeeze the bar off the floor (versus yank). This movement finishes with an aggressive extension of the hips, but our arms stay long and relaxed. There is no pulling or bending of the elbows.

Hang Clean High Pull

We do bend the elbows here. Lowering the bar to the top of the knee, we’ll extend through our jumping position and bring the bar high. Aim for heart level, with elbows high to the outside. Aim here is to keep the bar as close as we can to the body. Rotate the knuckles forward and down (hide your knuckles from your eyesight) so that we can find the proper positions.

Tall Clean

Finishing the complex with two tall cleans, this movement is the “snatch balance” to the clean. Standing at full extension, the movement starts with a shrug at the shoulders to create a bit of weightlessness (it’s intended to not be much), followed by an immediate pull beneath the bar. Training the speed of the pull beneath, as well as the precision of our footwork from “pulling” to “receiving” stance, the tall clean refines our what is referred to as the third pull.

MC: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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